3 Simple Exercises to Loosen a Stiff Back and Feel Great Again
If you’re reading this, chances are back stiffness has been slowing you down.
Maybe it’s that tight, locked-up feeling when you get out of bed… or the ache that creeps in after sitting too long. Whatever the case, I’ve got good news — relief is possible, and it’s simpler than you think.
In this post, I’m going to share three powerful exercises that can help loosen your back, restore flexibility, and make you feel more like you again. Stick around until the end, because I’ll also share one simple bonus tip that can supercharge your results.
Why Your Back Feels Stiff in the First Place
Back stiffness can sneak up on anyone — especially if you’ve spent years sitting at a desk, driving long hours, or just not moving as much as you used to.
That “tight” sensation often comes from a mix of muscle tension, joint stiffness, and weak core muscles. And let’s face it — as we get older, our bodies don’t bounce back quite as quickly as they used to.
But stiffness isn’t something you just have to accept as part of aging. When left unchecked, it can limit your movement, cause pain to spread up or down your spine, and even affect your hips and legs.
The key? Movement.
Gentle, targeted movement that tells your body, “Hey, it’s safe to move again.”
Exercise 1: Pelvic Tilts — Wake Up Your Lower Back
This one’s a classic, and for good reason. Pelvic tilts are a gentle way to wake up those stiff lower back muscles and restore healthy movement.
Here’s how:
Lie on your back with your knees bent and feet flat on the floor.
Slowly tilt your pelvis backward to press your lower back into the floor.
Hold for a second, then release.
Repeat 10–15 times, breathing naturally.
It’s subtle, but you’ll be amazed at how much looser your back feels after just a few repetitions. It’s like giving your spine a mini massage from the inside out.
Exercise 2: Cat–Cow Stretch — Free the Spine
If you’ve ever tried yoga, this one might sound familiar. The Cat–Cow stretch is a brilliant way to get your entire spine moving again.
Here’s how to do it:
Start on all fours — hands under shoulders, knees under hips.
Arch your back and lift your head (the “Cow” position).
Then round your spine, tuck your chin, and draw your belly button in (the “Cat”).
Move slowly between the two positions about 10 times.
This stretch helps to lubricate the joints in your spine, improve posture, and ease that “locked” feeling that can come from sitting too long. Think of it as oiling the hinges of a door that’s gotten a bit squeaky.
Exercise 3: Knee-to-Chest Stretch — Release the Tension
This simple stretch targets those deep lower back and hip muscles that can tug on your spine and cause stiffness.
Here’s what to do:
Lie flat on your back.
Gently pull one knee toward your chest, holding it with your hands.
Keep your neck and shoulders relaxed.
Hold for 15–20 seconds, then switch legs.
You’ll feel a gentle stretch in your lower back — that’s tension releasing!
Repeat twice per side, and you’ll notice how much freer your movement feels afterward.
Bonus Tip: Breathe Your Way to Better Movement
Here’s something most people forget — your breath is a secret weapon against stiffness.
When you breathe deeply and slowly through each exercise, it helps your muscles relax and your nervous system calm down.
Try this:
➡️ Inhale through your nose as you prepare to move.
➡️ Exhale slowly as you stretch — this helps your body let go of tension.
It’s amazing how something as simple as breathing can turn an ordinary stretch into a powerful tool for mobility and relaxation.
The Bottom Line
These three exercises — Pelvic Tilts, Cat–Cow Stretch, and Knee-to-Chest Stretch — are simple, safe, and incredibly effective for loosening a stiff back.
When you do them regularly, they can help you:
✅ Reduce stiffness and tightness
✅ Improve movement and posture
✅ Feel lighter and more comfortable in your body
Remember, a healthy back isn’t just about being pain-free — it’s about living freely. Being able to get out of bed with ease, play with your grandkids, walk into town, or just enjoy a good night’s sleep without tossing and turning.
If you’d like even more practical tips and exercises, check out my free guide,
👉 “7 Easy Ways to Beat Back Pain” — available at www.gavnoble.com
.
And don’t forget to subscribe to my YouTube channel, The 10X Physio Channel
, for more expert advice on staying strong, mobile, and pain-free after 50.