The Best Back Stretches for Every Mom: 10-Minute Routine

Banish your sore back and shoulders with a routine of back stretches for your whole back in only 10 minutes! No special equipment necessary.

Moms do a lot of heavy lifting, metaphorically and physically. After my first baby was born, I was surprised at how much my back hurt! On top of that, nursing, stress, and constant reaching can leave you stiff.

Over my past two kids and pregnancies, I developed this back stretching routine. I’ve gathered different stretches into a set that limbers up your whole back. Plus, I can usually get it all done while waiting for my little ones to finish in the bathroom (read my post about potty training before age 2 here).

Disclaimer: I’m not a medical professional, and this should not be taken as professional medical advice. Talk to your doctor to make safe health decisions for your own body and situation.

Part 1: Neck Stretches

These stretches will loosen your neck and upper shoulders. Hold each for 15 seconds or 5 slow breaths.

Keep your shoulders down and relaxed for all of these.

1. Lace your fingers together and reach above and behind your head, pushing up and back.
2. Reach your arm over your head to the opposite side just above the ear. Gently pull your head toward your shoulder. Repeat for the other side.

3. Lightly touch the back of your head and gently push it forward, stretching the back of your neck.

4. (Bonus): Keeping your shoulders down, lean your head over so your right ear approaches your right shoulder. Rotate around, bringing chin to chest, left ear to left shoulder, and back of head as far back as you can. Remember to keep your shoulders down and relaxed! Repeat rotation in other direction and/or starting at different points around the circle.

Part 2: Upper Back Stretches

These stretches will release your shoulders and upper back. Hold each for 15 seconds or 5 slow breaths in and out.

1. Stretch your right arm across your body, keeping the elbow straight. Pull it close to your chest with your left hand. Turn your head to look right, over your shoulder. Repeat on the other side.

2. Clasp hands behind your back, with your right arm reaching over your shoulder and your left arm reaching up from under. If you can’t connect, you can hold a towel in your upper hand, catch it with your lower, and pull down to get the stretch across your back. Repeat for the other side.

3. Rotate your arms upward over your shoulders, then down past your back in a full circle, pulling your shoulder blades together. Try to keep your arms parallel to one another. Like your arms are moving through the two parallel slots of a toaster without touching the sides.

4. Reach your arms straight behind your back and lace your fingers together, pulling back and down.

(4 bonus: bend forward while doing stretch 4.)

Part 3: Mid Back Stretches

Hold each of these for 15 seconds or 5 slow breaths.

1. Stand with your back to the wall, several inches away. Turn and place your hands on the wall. Repeat for other side.

2. Now you’ll be getting down on the floor! (If necessary, you can do variations of these stretches in a chair or even standing.) The mermaid: Sit with your legs to the left. Rest your left hand on your left ankle, then reach over your head with your right arm. Repeat for other side.

Part 4: Lower Back Stretches and Whole Back Stretches

3. Cat-cow is a popular one for pregnancy. Kneel on all-fours with your hands and knees shoulder- and hip-width apart, respectively. Make sure your knees are straight down from your hips. First, arch your back like a cat, from your shoulders all the way to your tailbone. Tuck your chin. Take a deep breath in.

Next, breathe out and arch your back downward for the “cow” portion, again from your head all the way back to your tailbone. Look up as far as is comfortable.

Repeat these two phases five times while breathing slowly.

4. Cobra: Rest your hips on the ground and push up with your arms to get a nice stretch in your lower back.

5. Child’s pose: To finish up, kneel on the floor and lower yourself down, resting on your elbows with your arms stretched out in front of you. Alternatively, you can lay your arms the other direction along your body. If you are pregnant, you may have to spread your knees a bit to make room for your belly. Focus on curving your tailbone down toward the floor.

Bonus: Stand up, reach down and grab your ankles, focusing on making a nice curve in your back. Don’t flip up too quickly! Instead, roll gently upward, one vertebra at a time.

Repeat Often!

I love having a quick stretch routine I can do any time, anywhere: a way to loosen my back with no special equipment. I try to do these stretches daily to limber up my entire back.

If I haven’t done back stretches for a while, they’ll feel a little sore and stiff at first. That may be the case as you get started, too. Stick with it! You’ll loosen up in no time.

I have found all of these back stretches to work throughout pregnancy. Just be sure not to push yourself too far, and be aware of your sense of balance.

These are great stretches for nursing or breastfeeding, too, when you might be sitting a lot holding your little one and not realize that your back is in a weird position. If you have a sore back from breastfeeding, give it a try!