13 Stretches for Lower Back Pain
If you spend a lot of time sitting or doing activities that strain your back, these 13 stretches can help loosen your muscles and ease discomfort. Always move slowly and gently to avoid injury.
1. Child’s Pose
- Start by kneeling on the floor with your knees apart.
- Sit back on your heels and stretch your arms forward.
- Keep your forehead on the floor and hold the stretch for 20–30 seconds. This stretch gently opens up your lower back and helps relieve tension.
2. Cat-Cow Stretch
- Begin on your hands and knees with your back flat.
- Inhale as you arch your back, dropping your belly toward the floor (Cow pose).
- Exhale as you round your back, pulling your belly toward your spine (Cat pose).
- Repeat this for 30 seconds. This stretch helps loosen your back muscles and increases flexibility.
3. Knee-to-Chest Stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest and hold it with both hands.
- Hold for 20–30 seconds, then switch legs. This stretch helps to relax the muscles in your lower back.
4. Pelvic Tilts
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your stomach muscles and press your lower back into the floor.
- Hold for a few seconds, then relax.
Repeat 10–15 times. This exercise strengthens your lower back and core muscles, reducing pain.
5. Seated Forward Bend
- Sit on the floor with your legs straight out in front of you.
- Reach forward toward your toes, keeping your back as straight as possible.
- Hold the stretch for 20–30 seconds. This stretch targets your hamstrings and lower back.
6. Standing Hamstring Stretch
- Stand up straight with your feet together.
- Bend at the hips and reach for your toes, keeping your knees slightly bent.
- Hold for 20–30 seconds. This stretch helps relieve tension in your lower back by loosening tight hamstrings.
7. Piriformis Stretch
- Lie on your back with your knees bent.
- Cross one leg over the other so that your ankle rests on your opposite knee.
- Grab the thigh of the leg that is still on the ground and pull it toward your chest.
- Hold for 20–30 seconds, then switch legs. This stretch targets the piriformis muscle, which can contribute to lower back pain if tight.
8. Spinal Twist
- Lie on your back with your knees bent.
- Drop both knees to one side while keeping your shoulders on the ground.
- Hold for 20–30 seconds, then switch sides. This stretch helps to relieve tension in your lower back and spine.
9. Cobra Stretch
- Lie face down with your hands under your shoulders.
- Press into your hands to lift your chest off the ground, arching your back.
- Hold for 15–20 seconds, then release. This stretch helps improve flexibility in your lower back and strengthens your core.
10. Hip Flexor Stretch
- Kneel on one knee with the other foot in front, forming a 90-degree angle.
- Push your hips forward slightly, keeping your back straight.
- Hold for 20–30 seconds, then switch legs. This stretch targets tight hip flexors, which can contribute to lower back pain.
11. Glute Stretch
- Lie on your back with your knees bent.
- Place one ankle on the opposite knee, then grab the thigh of the bent leg and pull it toward your chest.
- Hold for 20–30 seconds, then switch legs. This stretch helps release tension in the glute muscles and lower back.
12. Bridge Pose
- Lie on your back with your knees bent and feet flat on the floor.
- Press your feet into the ground as you lift your hips toward the ceiling.
- Hold for a few seconds, then lower back down.
- Repeat 10–15 times. This stretch strengthens your lower back and helps stabilize your spine.
13. Quadriceps Stretch
- Stand up straight and grab one foot behind you, pulling it toward your glutes.
- Keep your knees together and hold the stretch for 20–30 seconds.
- Switch legs. This stretch loosens up your quads, which can help alleviate lower back pain by improving overall flexibility.
Helping You Relieve Your Pain
Incorporating these 13 stretches into your daily routine can help relieve lower back pain and improve flexibility. Always listen to your body and stop if you feel any sharp pain. Stretching regularly can make a big difference in how your lower back feels over time!