Erector spinae stretches are gentle moves that round, bend or twist your back to help ease tension in the muscles running along your spine. The erector spinae is a group of 3 muscle columns on each side of your spine, from the base of your skull to your pelvis. The erector spinae muscles hold you upright and straighten your back. Common erector spinae stretches include child's pose, cat-cow and double knee-to-chest, held for 15 to 30 seconds. Stop any stretch that makes your pain worse.
Key takeaways
- Erector spinae stretches such as child's pose, cat-cow and knee-to-chest can help ease tension along your spine.
- The erector spinae are 3 columns of muscle on each side of your spine, from your skull to your pelvis.
- Hold most stretches for 15 to 30 seconds and stop any stretch that makes your pain worse.
- See a doctor for numbness, weakness, feeling unwell or pain that lasts more than a few weeks.
7 erector spinae stretches
Each of these 7 erector spinae stretches should feel like a gentle pull, not pain. Our lower back stretches guide has 9 more moves for the lower spine.
1. Child's pose
Start on your hands and knees, touch your big toes together and spread your knees wide. Sit your hips back toward your heels and reach your arms forward. Hold for 15 to 20 seconds and repeat 3 times.
2. Side-reach child's pose
From child's pose, walk both hands to the right to stretch the left side of your back. Hold for 15 to 20 seconds, then walk your hands to the left.
3. Cat-cow
On your hands and knees, breathe out as you round your spine and look toward your feet. Breathe in as you return to a flat back, and do 5 to 10 slow repeats. If kneeling hurts, do 3 to 5 cycles with your hands on a counter.
4. Double knee-to-chest
Lie on your back and hug both knees to your chest. Relax your legs, keep your lower back flat and hold for 30 seconds.
5. Seated forward fold
Sit on the edge of a chair with your knees apart. Fold forward, let your upper body hang between your knees and hold for 30 seconds.
6. Lying trunk rotation
Lie on your back with your knees bent and your feet flat. Tip both knees to one side while your shoulders stay down. Hold for 5 to 10 seconds, 3 to 5 times on each side.
7. Standing side bend
Stand with your feet hip-width apart and your arms overhead. Lean your arms and upper body to one side while your hips stay level. Hold for 3 to 5 seconds, 3 to 5 times on each side.
What are the erector spinae muscles?
The erector spinae muscles are deep back muscles that run along both sides of your spine, from the base of your skull to your pelvis. Other names are the sacrospinalis and the spinal erectors. Each side has 3 columns:
| Column | Position |
| Iliocostalis | Outer column, farthest from the spine |
| Longissimus | Middle column |
| Spinalis | Inner column, closest to the spine |
The erector spinae on both sides work together to straighten (extend) your spine. One side working alone bends your spine toward that side. The erector spinae also steady your spine on your pelvis when you walk.
What does erector spinae pain feel like?
Erector spinae pain usually feels like an ache, tightness or spasm beside your spine that gets worse when you move. Common signs of tight or strained erector spinae:
- Muscle cramping or spasms.
- Trouble bending forward or sideways, or standing up straight.
- Pain on one side of your back that flares when you bend or twist.
- Tender spots on either side of your mid back.
- Tight muscles that stand out like ropes on either side of your spine.
How do you release the erector spinae?
You can release the erector spinae with a massage ball, gentle heat and the stretches above.
- Place the ball. Lie on your back with a massage ball under the muscles beside your spine, never on the spine itself.
- Roll to a tender spot. Roll slowly along the side of your spine, up toward your shoulders.
- Press and hold. Breathe steadily and hold each tender spot for 10 to 20 seconds, 1 minute at most.
- Repeat. Work on up to 3 spots on each side, up to 3 times a day.
The NHS suggests a heat pack or hot water bottle wrapped in a tea towel to relieve muscle spasms. Cleveland Clinic suggests ice or heat in a towel for 20 to 30 minutes at a time.
The Thera Back Pillow is a lumbar pillow with traction, heat and vibration. You can lie back on it for its recommended 30-minute session after your stretches, as an optional comfort aid.
A lumbar pillow with traction, heat and vibration.
$142.00Can a weak back be strengthened?
A weak back can be strengthened with simple moves such as the bridge, bird dog and superman, done at least twice a week.
| Move | How to do it | Hold and repeats |
| Bridge | Lie on your back, knees bent, and lift your buttocks 4 to 6 inches | Hold 5 seconds, 5 to 10 times |
| Bird dog | On your hands and knees, reach one arm and the opposite leg out straight | 10 times on each side |
| Superman | Lie face down and lift your chest and arms | Hold 5 seconds, 10 times |
Why is my erector spinae so tight?
Your erector spinae can get tight from long sitting, too little exercise, heavy lifting or a recent strain.
- Sitting and posture. Sitting too much, poor posture and too little exercise can leave your back and stomach muscles weak and prone to spasm.
- Lifting. The erector spinae are the muscles most often hurt in back strains, usually when you use your back as a lever to lift.
The muscles beside the spine normally go quiet at the bottom of a full forward bend. In a 2022 review of 27 studies, about 55% of people with chronic low back pain had an altered version of this pattern. The review doesn't show that this pattern causes the pain.
When to see a doctor for erector spinae pain
See a doctor if your back pain is severe, lasts more than a few weeks, or comes with numbness, weakness or fever-like symptoms.
See a doctor if
- You can't walk more than a few steps because of the pain.
- You have numbness in the sore area or down your leg.
- Your hand or foot is clearly weak after an injury.
- The pain keeps you from sleeping.
- You feel hot, shivery or generally unwell with your back pain.
- Call 911 for numbness around your genitals or bottom, new bladder or bowel problems, or pain, tingling, weakness or numbness in both legs.
This article is for general information and isn't medical advice. Talk to your doctor or a physical therapist before starting a new exercise routine, especially if you have an injury or a health condition.
FAQ
How do you relax a spasming back muscle?
Home remedies for back pain such as heat, gentle movement and a stretch break every 30 minutes can help relax a spasming back muscle.
How long does an erector spinae strain take to get better?
Most people with a back strain make a full recovery within 2 weeks of starting treatment, according to Cleveland Clinic. Try to return to your normal activities after the first 24 to 48 hours.
How often should you stretch your erector spinae?
Harvard Health suggests back stretching and strengthening exercises at least twice a week. A Cleveland Clinic physical therapist says consistency matters, and significant changes can take a couple of weeks or more.
Should you stretch a strained erector spinae?
Gentle stretching can help a strained erector spinae after the first 24 to 48 hours, as long as it doesn't make the pain worse.
Sources
- Kenhub, "Erector spinae muscles" (Adrian Rad, BSc (Hons); reviewed by Jana Vasković, MD; last reviewed 3 Nov 2023). https://www.kenhub.com/en/library/anatomy/erector-spinae-muscles (accessed 11 Nov 2026)
- Back Intelligence, "3 Erector Spinae Stretches" (David Oliver, DC; last updated 4 Jul 2023). https://backintelligence.com/how-to-stretch-erector-spinae/ (accessed 11 Nov 2026)
- Cleveland Clinic Health Essentials, "These Lower Back Stretches and Exercises Can Help Relieve Pain" (with Patti Kopasakis, DPT; 12 Feb 2025). https://health.clevelandclinic.org/exercises-and-stretches-for-low-back-pain (accessed 11 Nov 2026)
- Posture Direct, "11 Best Erector Spinae Stretches For Pain Relief" (Mark, physiotherapist; updated 19 Mar 2025). https://posturedirect.com/erector-spinae-stretches/ (accessed 11 Nov 2026)
- Harvard Health Publishing, "Stretching and strengthening exercises to relieve and prevent lower back pain" (Jenette Restivo; reviewed by Robert H. Shmerling, MD; 21 Jun 2024). https://www.harvardhealth.org/pain/stretching-and-strengthening-exercises-to-relieve-and-prevent-lower-back-pain (accessed 11 Nov 2026)
- Confluent Health, "11 Erector Spinae Muscles Exercises That'll Improve Your Posture" (with Taylor Adkins, PT, DPT, and others; 8 Sep 2022). https://confluenthealth.com/resources/11-erector-spinae-muscles-exercises-thatll-improve-your-posture/ (accessed 11 Nov 2026)
- Cleveland Clinic, "Back Strains and Sprains" (last updated and medically reviewed 28 Jul 2026). https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains (accessed 11 Nov 2026)
- Cleveland Clinic, "Back Spasms" (medically reviewed 26 Apr 2022). https://my.clevelandclinic.org/health/diseases/22881-back-spasms (accessed 11 Nov 2026)
- NHS, "Back pain" (last reviewed 5 Mar 2026). https://www.nhs.uk/conditions/back-pain/ (accessed 11 Nov 2026)
- Gouteron A, Tabard-Fougère A, Bourredjem A, Casillas JM, Armand S, Genevay S. "The flexion relaxation phenomenon in nonspecific chronic low back pain: prevalence, reproducibility and flexion-extension ratios. A systematic review and meta-analysis." Eur Spine J. 2022;31(1):136-151. PMID 34553264. https://pubmed.ncbi.nlm.nih.gov/34553264/
- DM Physios, "Erector Spinae Strain - Symptoms, Causes, Types & Treatment" (no author or date shown). https://dmphysios.com/conditions-symptoms/erector-spinae-strain/ (accessed 11 Nov 2026)
