7 Lower Back Stretches for Pain Relief and Flexibility

Lower back pain can be a symbol of an underlying state, such as kidney stones or chronic pancreatitis.

Other times, it’s a side effect of a sedentary lifestyle, repetitive motion, or a muscle strain.

While stretching isn’t a cure for lower back pain, it can provide relief in many cases. Read on to learn about seven stretching exercises that can help.

What are the best stretches for your lower back?

Certain yoga poses—like Child’s Pose—and gentle stretches, like pelvic tilts, can help relax tight muscles in the lumbar region.

Be cautious if you have any injuries or health concerns. It’s highly suggested to consult a doctor before preliminary any new kind of exercise, especially if you’re experiencing pain due to a recent injury.

The National Institute of Nervous Disorders and Stroke (NINDS) mentions avoiding sudden movements that can shock or strain the back; instead, perform low-impact exercises that strengthen the back and abdominal muscles.

You can perform these stretches once or twice a day. However, if your lower back pain is worsening or you are experiencing severe muscle soreness, it may be best to take a break and avoid stretching.

As you do these stretches, take your time and pay attention to your breathing. Use your breathing as a guide to avoid overexerting yourself. You should breathe comfortably and smoothly through each pose or stretch.

1. Child’s Pose

This traditional yoga pose gently stretches the gluteus maximus, the latissimus dorsi, and the spinal extensor muscles. This helps relieve pain and tension throughout the spine, neck, and shoulders. Its relaxing effect on the body also helps loosen tight lower back muscles, promoting flexibility throughout the spine.

To perform Child’s Pose, follow these steps:

1. Starting on your hands and knees, move your hips back until you are sitting on your heels.
2. Fold your body forward from the hips, walking your hands out in front of you.
3. Rest your stomach against your thighs.
4. Extend your arms forward or to the sides, palms facing down.
5. Focus on breathing extremely and relaxing any areas of your body where you feel tension or stiffness.
6. Hold this position for up to 1 minute. You can do this posture several times throughout your stretching routine.

Feel free to do this in between each of the other stretches you are doing.

Modifications

If you feel you need more support, you can place a rolled towel above or below your thighs.

If you feel more comfortable, spread your knees and rest your forehead on a pillow.

2. Knee-to-Chest Stretch

This stretch relaxes the hips, thighs, and glutes, promoting overall relaxation.

To perform the knee-to-chest stretch, follow these steps:

1. Lie on your back with both legs bent and your ends flat on the floor.
2. Save your left knee bent, or extend it fully to the floor.
3. Pull your right knee toward your chest, clasping your hands behind your thigh or on top of your leg.
4. Lengthen your spine from the nape of your neck to your tailbone, and avoid lifting your hips.
5. Take a deep breath, freeing any pressure.
6. Hold this posture for 30 seconds to 1 minute.
7. Replicate the exercise with the other leg.

Modifications

Place a pillow under your head for extra cushion. You can also cover a towel around your leg if you have trouble reaching it with your arms.

To intensify the stretch, tuck your chin toward your chest and lift your head toward your knee.

3. Piriformis Stretch

This stretch targets the piriformis, a deep gluteal muscle. Stretch this muscle can help relieve pain and stiffness in the glutes and lower back.

To perform the piriformis stretch, follow these steps:

1. Lie on your back with together knees bent and your feet level on the floor.
2. Place your right ankle on the base of your left thigh.
3. Next, place your hands behind your left thigh and pull it toward your chest until you feel a stretch.
4. Hold this location for 30 seconds to 1 minute.
5. Then, do the stretch on the other side.

Modifications

Keep your supporting foot (the bottom one) firmly planted on the floor to make the stretch more comfortable. Rest your head on a pillow for support.

4. Seated Spinal Twist

This classic twist stretches the hips, glutes, and back. It increases spinal mobility and stretches the muscles of the abdomen, shoulders, and neck. The weight created by this stretch also stimulates the internal organs. To perform the seated spinal twist, follow these steps:

1. Sit on the ground with both legs prolonged in front of you.
2. Curve your left knee and place your foot on the outside of your right thigh.
3. Place your correct arm on the outside of your left thigh.
4. Place your left hand behind you for balance.
5. Opening at the base of your spine, rotate to your left.
6. Grip this pose for up to 1 minute.
7. Repeat the exercise on the extra side.

Modifications

To make this pose more relaxed, keep both legs straight.

For an additional stretch, add neck rotations while holding the pose: inhale as you look forward, and exhale as you look back. Do 5 to 10 repetitions on each side.

5. Pelvic Tilt

Pelvic tilts support the abdominal muscles, which can help relieve lower back pain and stiffness. They also work the glutes and hamstrings.

To achieve a pelvic tilt, follow these steps:

1. Lie on your back with both knees set and your feet flat on the floor.
2. Engage your abdominal muscles as you flatten your back against the floor.
3. Breathe normally, holding this position for up to 10 seconds.
4. Relax the pose and take a few deep breaths to release tension.
5. Do 1 to 3 sets of 3 to 5 repetitions.

6. Cat-Cow

Cat-Cow pose is a great way to wake up the spine while stretching the shoulders, neck, and chest.

To perform the Cat-Cow pose, follow these steps:

1. Lie on your back, in a tabletop position (with your hands and knees on the floor).
2. Press your hands and feet into the floor as you inhale and look up, letting your belly fill with air.
3. Exhale, tuck your chin toward your chest and arch your spine toward the ceiling.
4. Continue this movement, keeping time with each breath.
5. Do this exercise for 1 to 2 minutes.

Modifications

If you experience wrist discomfort, place your hands slightly forward rather than directly under your shoulders. If you experience knee discomfort, place a pillow under your knees to provide cushioning and support.

To hold poses longer, hold respectively position for 5 to 20 seconds at a time, slightly than moving with each breath.

7. The Sphinx Stretch

The Sphinx stretch is a gentle spinal extension that allows you to stay active and relaxed at the same time. This gentle back extension stretches and strengthens the spine, glutes, and chest.

To perform the Sphinx stretch, follow these steps:

1. Lie on your back with your elbows positioned directly under your shoulders and your hands extended forward, palms facing down.
2. Spread your feet slightly apart. It’s okay if your big toes touch.
3. Gently engage your lower back, glutes, and thighs as you lift your head and chest.
4. Maintain stability in your lower back and abdomen as you breathe deeply.
5. Press your pelvis into the floor.
6. Gaze forward or slowly close your eyes.
7. Hold this position for 30 seconds to 1 minute.

Frequently Asked Questions

Which stretches help relieve lower back pain?

Gentle stretching and practising yoga poses can help relieve tension and relax tight lower back muscles.

Should I stretch my lower back if it hurts?

If you are experiencing back pain, gentle stretches can sometimes help relieve it. However, if performing these gentle stretches becomes painful, it is advisable to consult a doctor to determine the underlying cause of your pain.

Your doctor may recommend imaging tests—such as an X-ray or MRI—to diagnose the cause of your back pain. Some causes may require additional treatment. These may include:

• medications, including anti-inflammatories, muscle relaxants, and painkillers
• physical therapy
• injections, including steroids
• surgery, in rare cases where the pain persists for more than a year

Conclusion

You use your lower back for many activities, from walking and running to getting out of bed in the morning. Regular stretching is a great way to build and maintain flexibility, relieve tension, and help strengthen your muscles.