Back pain can be caused by overwork, or it can be caused by dorsal fasciitis, trauma, osteoporosis, and so on. Back pain caused by overwork can be relieved by stretching, and the way of relief can be divided into upper and lower back stretching. Upper back stretching can be carried out in different postures and with the help of instruments, etc. Lower back stretching can be carried out by lowering the back and maintaining forward leaning. 1. Upper back stretching: you can take a lying position, standing position, kneeling position, but also with the help of equipment, so as to promote blood circulation, discharge lactic acid, reduce muscle tension, relieve muscle pain. (1) Reclining position: you can carry out three-point, five-point support, small flying swallows to exercise muscle strength, relieve back pain. (2) Standing position: Hands up, walking with head up, pulling the bar to exercise muscles and stretch the back. (3) Kneeling position: Straighten both upper limbs and stretch forward, stretch the back muscles as much as possible, thus relieving back muscle tension. (4) with the help of equipment: with the help of the body builder and other stretching back muscles, pay attention to warm up in advance as well as the strength of the gradual progress. 2. Lower back stretching: the posture is relatively single, stretching can protect the ligaments and promote blood circulation. (1) Lower back: feet close to the chest, the body and knees as far as possible to lean forward, and then try to pull back the body, the surgery pushed back, repeat to make the back muscles relax. (2) Maintain forward leaning: Sit on a chair and lean your body forward until you feel a stretch and maintain it, thus stretching the muscles. Note that stretching is not recommended when back pain is caused by dorsal fasciitis, trauma, osteoporosis, etc., and you should consult a doctor in time. Those with severe back pain and no relief after stretching should also be examined and treated in time. Daily need to reasonable exercise under the guidance of professionals to avoid injury.