Why Stretching Matters

Back pain is one of the most common injuries in physically demanding jobs. The back release stretch is a simple and effective movement to help reduce tension, improve flexibility, and prevent long-term discomfort after lifting or repetitive tasks.

How to Perform a Back Release Stretch

• Stand upright with feet shoulder-width apart.
• Slowly bend forward at the waist, letting your arms and head hang naturally.
• Keep knees slightly bent and avoid bouncing.
• Hold the stretch for 15 to 30 seconds, breathing steadily.
• Slowly return to a standing position by rolling up vertebra by vertebra.

When to Use This Stretch

• Before lifting tasks to prepare the lower back and hamstrings.
• During breaks to relieve muscle tightness from prolonged standing or bending.
• After work to aid in recovery and reduce soreness.

Stretching Safety Tips

• Do not stretch to the point of pain or discomfort.
• Use slow, controlled movements—never bounce or jerk.
• Stop immediately if you feel sharp pain or dizziness.
• Consult a supervisor if you have a preexisting back condition.