Male Speaker: Stiff and tight muscles in the back are the common cause of back pain. Please be sure to take your time with the following stretches. And remember always stretch gently and slowly. Lie on your back in a comfortable spot. While keeping one leg slightly bent lift the other leg and pull it gently into your chest. But only until you feel tension and no further; hold there for several seconds. Lower your leg to the ground. Now repeat bringing your other leg to your chest. Lower and relax.