5 Simple Stretches to Relieve Back Pain and Improve Posture

Back pain can sneak up on anyone and whether you’re working long hours at your desk in Burwood, commuting through Concord traffic, or spending weekends chasing the kids around the park. Those tight shoulders and stiff lower back don’t have to be your new normal.

The Good news? A few stretches can help posture, relieve discomfort and prevent pain from returning. MedPhys Rehabilitation offers physiotherapy and exercise physiology programs to help residents of Concord and Burwood more effectively. If you are searching for one of the best physiotherapist in Concord and other surrounding areas.

Let’s get into five stretches that’ll help loosen up your back, open your posture, and keep you active through your day.

Knee-to-Chest Stretch

Bend your knees and place your feet flat while lying on your back.Keeping the opposite leg loose, gently draw one knee to your chest. After 20 to 30 seconds of holding, switch sides. This relieves strain in your glutes and lower back which is ideal after a hard day.

Figure-Four (Hip) Stretch

Lie on your back, cross your right ankle over your left knee, and gently pull your left thigh towards your chest. Feel that deep stretch in your hip and lower back? That’s your piriformis muscle relaxing — which helps relieve sciatica-type pain and improves pelvic alignment. If you drive a lot between Burwood and Concord, this one’s gold for easing tight hips.

Seated Spinal Twist

With both fleet flat , take a seat on the floor or in a firm chair. Using the chair for back support gradually twist your upper body to the right before switching sides. This exercise reduce stiffness and increase mobility. It is great for office workers who feel locked up after long computer sessions.

Hamstring Stretch

With your toes pointing up and your heel on the ground , extend one leg while sitting on the edge of the chair. Maintaining the right spine slowly bend forwarduntil the back of your thigh

starts to stretchSince they pull on your pelvis and lower spine, tight hamstringscan be an undetected source of back pain. This stretch is crucial for anyone sitting for a long time.

Chest Opener / Shoulder Blade Squeeze

Stand tall and interlace your fingers behind your back, gently lifting your arms if comfortable. Open through your chest and squeeze your shoulder blades together. This reverses the forward slump most of us get from phones and laptops. Try it at lunchtime and maybe near Burwood Park or by the waterfront walk in Concord West for a quick posture reset.

Why These Stretches Work

These exercise focus on tight spots that lead to bad posture and back pain. Frequent stretching promotes good alignment, increases flexibility and reduce stress on your joints. We are a professional physiotherapist in Concord and we get the clients from other areas as well like Burwood , Rhodes and many more. With MedPhys Rehabilitation you will experience less pain and you will notice more energy for everyday life.

When to See a Physiotherapist

 If you’ve tried stretches but your back pain keeps coming back, or you feel tingling, numbness, or pain down the leg and it’s time to see a professional. Our physiotherapist in Concord and Burwood physiotherapy team can assess your spine, muscles, and movement to find the root cause. We’ll build a tailored plan that blends exercise physiology and physiotherapy so you recover safely and sustainably.

Why Choose MedPhys Rehabilitation

• Local expertise: Based near Concord and Burwood, we’re easily accessible for residents and commuters across Sydney’s inner west.
• Dual treatment approach: We combine physiotherapy and exercise physiology to address pain, strength, and long-term posture correction.
• Personalised care: No cookie-cutter plans — every program is tailored to your lifestyle, job, and goals.
• Friendly, supportive vibe: Our sessions are down-to-earth, motivating, and results-focused — not intimidating.
• Convenient appointments: Flexible bookings and quick communication on 0422 785 958 mean you’ll never be left waiting.

Frequently Asked Questions

Can these stretches fix my back pain completely?

They can definitely help reduce pain and improve posture, but for lasting relief, it’s best to combine them with professional physiotherapy Concord or Burwood physiotherapy sessions that target your specific muscle patterns.

How long before I feel results?

You might feel some relief right away, but consistent stretching 3–5 times per week shows results in posture and comfort within a few weeks.

Do I need equipment for these exercises?

Nope, just a flat surface and a few spare minutes. These are simple, effective movements designed for home, office, or even your local park in Burwood.

When should I see a physiotherapist instead of stretching at home?

If pain lasts longer than two weeks or interferes with daily activities, book with Medphys Rehabilitation. Our physiotherapist in Concord and Burwood experts can diagnose and guide your recovery properly.

Don’t wait for back pain to take over your day. Start with these five simple stretches and book a session with MedPhys Rehabilitation — your trusted physiotherapist in Concord and Burwood team. We’ll help you move easier, stand taller, and feel confident in your posture again.

Final Thoughts

Simple daily movement can make a huge difference, but guided support takes it even further. Whether you’re stretching at home in Concord or visiting our clinic near Burwood, the right physiotherapy plan helps keep your spine strong, your posture balanced, and your confidence high.

Call 0422 785 958 today to book or learn more about our exercise physiology and physiotherapy programs tailored for you.  MedPhys Rehabilitation is here to help you move pain-free and one stretch, one session, one day at a time.