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Tension in the back and back pain may be more common than common courtesy, and certainly less enjoyable. Eighty percent of people in the U.S. experience lower back pain sometime, according to WebMD.com. You may have tension in your upper or lower back that isn't exactly painful, but might become so if you don't stretch it out. Some of the best back stretches to get rid of tension are also some of the simplest. These exercises could also reduce existing pain.