8-Minute Back Stretch: Gentle Routine to Release Tension at Home

We spend many hours sitting throughout the day—whether working at a desk, studying, or simply relaxing. 

Over time, this can cause tension to build up in the back, leading to stiffness, discomfort, and poor posture.

The back is one of those areas we often forget to stretch, but keeping it flexible and mobile is key to preventing pain and improving our overall well-being. 

A healthy back is a flexible back.

That’s why I created this short 8-minute routine, perfect for releasing tension and relaxing your back muscles. 

You can do it anytime during the day. Personally, I love doing it at the end of the day after work to relax my body before bed.

Why is back stretching important?

• Relieves muscle tension and accumulated stress

• Improves posture and body alignment

• Increases spinal mobility and flexibility

• Reduces discomfort caused by long hours of sitting

• Supports deeper, more relaxed breathing

What to expect from this routine:

✔️ Gentle movements, suitable for all levels
✔️ No special equipment needed
✔️ Perfect for beginners or anyone needing to unwind
✔️ Can be done in the morning, as a break, or before bedtime

Hit play and let’s stretch together. Your back will thank you!