I never go a day without reminding people that they need to stretch to help their back and neck, Coffey says. Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury. Many back pain problems are caused by tight hamstrings muscles in the backs of your legs. If your hamstring muscles are tight, they will pull on the bottom of your pelvis and encourage it to rotate backward. This can then create postural changes and put added stress on the entire spine and its articulations (where two or more bones connect), Coffey says. If you start your day with a few good stretches, it will not only be invigorating, but also will promote your spinal health.