7 Restorative Stretching Workouts for Pain Relief

Pain can creep in like an uninvited guest—whether from sitting too long, stress, an old injury, or just the demands of daily life. But here’s something encouraging: you don’t have to suffer through it endlessly or rely solely on medications to feel better. A gentle, restorative stretching routine can be a powerful tool for relieving chronic pain, easing tension, and promoting better mobility—all from the comfort of your home.In fact, according to the CDC, nearly 50 million adults in the U.S. live with chronic pain. Many of them are discovering that incorporating mindful movement, like stretching, helps ease tight muscles, improve circulation, and create a greater sense of overall well-being. Stretching isn’t just about flexibility—it’s about creating space in the body for healing.This guide walks you through 7 soothing, restorative stretching workouts designed specifically for pain relief. These stretches target common areas where tension builds up—like the lower back, hips, shoulders, and spine. You’ll also get tips on how to breathe, hold, and sequence each movement for maximum relief. Let’s get into it!

1. Reclining Bound Angle Stretch (Supta Baddha Konasana)

This deeply relaxing pose gently opens the hips, inner thighs, and groin—areas that often carry tension from sitting, stress, or inactivity.Lie on your back with the soles of your feet pressed together and knees falling open to the sides. Support your knees with cushions if needed. Place one hand on your heart and one on your belly, and simply breathe. It’s a shape that encourages surrender and rest.

Why it works:

• Relaxes pelvic muscles and hip flexors
• Encourages a deeper connection with breath
• Helps reduce anxiety-related tension

Hold the stretch for 3–5 minutes. Close your eyes, and allow your breath to become slow and steady. This is a perfect stretch before bed or any time you’re feeling overwhelmed. You can also use a bolster or pillow under your back for extra spinal support. The key is comfort and stillness.

2. Legs-Up-The-Wall Pose (Viparita Karani)

You know that heavy, achy feeling in your feet after a long day? This pose reverses gravity, giving your legs, hips, and lower back a well-deserved break. It’s a favorite in the world of restorative yoga and is often used to calm the nervous system and boost lymphatic drainage.

How to do it:

Sit sideways next to a wall. Lie back and swing your legs up the wall. Scoot your hips closer so your butt is touching the base of the wall. Let your arms relax by your sides, palms up.

Benefits:

• Reduces swelling and fatigue in legs and feet
• Eases low back discomfort
• Promotes venous blood flow and circulation

Hold for 5–10 minutes. You may notice a soft melting feeling through the back and hips as the tension drains away. This stretch is also known to reduce insomnia and calm anxious thoughts, making it ideal for a nighttime routine.

3. Child’s Pose (Balasana)

A classic restorative posture, Child’s Pose stretches the spine and hips while gently encouraging deep rest. It’s a pose we instinctively assume when we’re overwhelmed or tired—because it really does help.Start on your hands and knees, bring your big toes to touch, and sink your hips back to your heels. Extend your arms forward or rest them beside your body.

Healing benefits:

• Releases lower back tension
• Opens the hips and knees gently
• Encourages calm and grounding breathwork

Hold for 2–3 minutes, breathing slowly through your nose. You can place a folded blanket between your hips and heels for more support. Use this pose between other stretches to reset your nervous system. It’s a go-to stretch that never fails to provide instant relief.

4. Seated Forward Fold (Paschimottanasana)

The back of our body—the spine, hamstrings, and calves—often holds on to deep-seated tightness. This fold gently releases all of that. Unlike forceful stretches, the goal here is not to reach your toes, but rather to relax forward, keeping a soft bend in the knees.Sit on the floor with your legs extended. Inhale to sit tall, exhale to fold forward over your legs. Let your hands rest on your thighs, shins, or feet.

Why it helps:

• Relieves tension in the spine and hamstrings
• Encourages parasympathetic nervous system activation
• Aids digestion and soothes the mind

Hold the pose for 2–4 minutes. Use a cushion under your knees or sit on a folded blanket if needed. Allow gravity to do the work. The longer you stay, the more you’ll feel your nervous system downshift from “fight or flight” to “rest and restore.”

5. Supine Twist (Supta Matsyendrasana)

Twists are an underrated tool for relieving lower back pain, improving digestion, and releasing tension from the sides of the spine. This reclined version is one of the most accessible and gentle ways to get that satisfying “ahh” stretch through the back.Lie on your back, hug your knees into your chest, and drop them to one side. Extend your arms out in a T-shape and gaze in the opposite direction of your legs.

Benefits:

• Loosens up spinal muscles and obliques
• Improves spinal mobility and range of motion
• Relieves stress from hips and glutes

Hold for 1–2 minutes on each side. The stretch is most effective when paired with breath—inhale to lengthen the spine, exhale to twist a bit deeper. Let your shoulders remain grounded and your breath relaxed.

6. Cat-Cow Flow (Marjaryasana-Bitilasana)

This gentle spinal movement is often used at the beginning or end of yoga sessions. It lubricates the spine, improves posture, and increases flexibility in the neck, shoulders, and lower back.Begin in tabletop position. Inhale to arch your back and lift your chest and tailbone (Cow). Exhale to round your back and tuck your chin (Cat).

Why it’s effective:

• Warms up spinal discs and joints
• Improves coordination and body awareness
• Eases tightness from long periods of sitting

Repeat for 8–10 rounds, syncing movement with breath. You can modify by placing a blanket under your knees for support. This stretch is perfect for transitioning into deeper postures or starting your day with gentle motion.

7. Sphinx Pose

Often overlooked, Sphinx Pose is a safe and accessible backbend that strengthens the lower back while creating space through the chest and abdomen. If you experience slouched posture or sit at a desk often, this pose helps to gently realign the spine.Lie on your stomach, elbows under shoulders, forearms pressing into the ground, and lift your chest gently.

Key benefits:

• Stimulates the spine without compression
• Relieves pressure in the lower back and hips
• Opens the chest and encourages deep, full breathing

Hold for 2–3 minutes, keeping your glutes relaxed and shoulder blades gently drawing together. Focus on deep belly breaths as you maintain the posture. This pose pairs beautifully with breathwork or mindfulness practice.

Conclusion

Stretching doesn’t have to be complicated. In fact, the most powerful results often come from the simplest, most restorative movements. These 7 gentle stretching workouts for pain relief invite you to slow down, breathe deeply, and listen to your body’s needs.Whether you’re easing into recovery from an injury, dealing with chronic tightness, or simply looking for a way to de-stress before bed, these stretches offer a comforting solution. And the best part? You don’t need expensive gear or a yoga studio—just a quiet corner and a few peaceful minutes.