Oh, lower back pain. Have you ever felt like your lower back was giving you a permanent “out of order” sign? Same. Whether it’s a dull ache or a sudden sharp pain that makes you wonder if you’ve somehow aged 20 years overnight, lower back pain is something we’ve all battled at one point or another. Every morning and night I spend some time trying to stretch out my back, and I’ve learned a lot along the way.
But stretching does help. So, let’s talk about the best stretches for lower back pain relief. You’ll be bending, twisting, and stretching in no time without the fear of being stuck in bed for days. Time to start feeling better.
1. Child’s Pose
Child’s Pose is a great gentle pose for back pain. If you’ve ever had one of those days where your back is tight from sitting in front of the computer or bending over to pick up something you really shouldn’t have picked up, this stretch will feel like a sweet release for your spine.
How to do it:
- Start on your hands and knees. And try to kiss the floor (your lips aren’t actually required for this).
- Lower your hips back toward your heels while reaching your arms forward. Your forehead should gently touch the ground.
- Hold for 30 seconds to 1 minute and breathe deeply.
Why it works: Child’s pose gives your lower back the rest it’s been begging for. It gently stretches your spine, hips, and thighs while encouraging relaxation. It’s like telling your muscles, “Hey, we’re just gonna chill for a sec.”
2. Cat-Cow Stretch
The Cat-Cow stretch is perfect for loosening up your spine and releasing the tension causing your back pain.
How to do it:
- Start on your hands and knees
- Inhale, arch your back, and look up like you’re taking in the warm sun. This is your Cow Pose.
- Exhale, round your back like a grumpy cat and tuck your chin to your chest.
- Repeat for 5-10 breaths, but don’t start meowing (unless it helps).
Why it works: This dynamic stretch helps mobilize your spine, improves flexibility, and releases tension in the back and neck. After a few rounds, you’ll feel like you could handle anything.
3. Knee-to-Chest Stretch
Ever get out of bed and feel like someone dropped a brick on your lower back? This is a great stretch to start the day or before any physical activities so you don’t increase your back pain.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor
- Pull one knee toward your chest and hold it there for 20-30 seconds. Feel free to make an exaggerated “ahhh” sound as you relax into it.
- Switch legs and repeat.
Why it works: The knee-to-chest stretch gently lengthens your lower back and stretches the glutes, which often contribute to lower back pain. You’ll probably find yourself thinking, “Why didn’t I start doing this sooner?”
4. Seated Forward Bend
The seated forward bend stretches the hamstrings, calves, and lower back, which is perfect for those of us who spend way too much time sitting—whether it’s in front of a computer or on the couch binge-watching our favorite shows.
How to do it:
- Sit on the floor with your legs stretched out straight in front of you.
- Inhale and lengthen your spine
- As you exhale, fold forward from your hips, reaching for your feet or shins.
- Hold for 30 seconds to 1 minute, then slowly come back up. Try not to moan too loud—keep it classy.
Why it works: This stretch helps lengthen the spine and stretches the hamstrings, two areas that can contribute to lower back pain.
5. Pelvic Tilts
These feel a bit silly. But I realized they’re actually pretty effective at strengthening your core and relieving pressure from your lower back pain.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles (like you’re trying to pull your belly button through your spine).
- Slowly tilt your pelvis upward, lifting your hips just a little off the ground, then return to neutral.
- Repeat 10-15 times.
Why it works: Pelvic tilts strengthen the lower back and abdominal muscles, which support the spine.
6. Piriformis Stretch
Let’s talk about the piriformis muscle. Sounds fancy, right? But it’s actually a small muscle in your butt that, when tight, can cause some serious lower back pain. Stretching this guy can work wonders, especially if you’ve been sitting too much.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross one leg over the other, so your ankle rests on your opposite knee.
- Grab the thigh of the bottom leg and gently pull it toward your chest. You should feel a stretch in your butt.
- Hold for 20-30 seconds, then switch legs.
Why it works: By stretching the piriformis, you reduce tension in the hips and lower back. You may even discover a part of your body you didn’t know was holding on to all that stress.
7. Spinal Twist
Twisting is one of those things that feels better when it’s done gently. You know, like a good stretch after a long day, or that satisfying moment when you crack your back.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides in a T position.
- Drop your knees to one side while keeping your shoulders flat on the floor.
- Hold for 20-30 seconds, then return to the center and repeat on the other side.
Why it works: This stretch releases tension in the spine and lower back, while also improving flexibility. It’s like hitting the reset button for your back. But be gentle or is could cause more back pain.
8. Hip Flexor Stretch
Tight hip flexors are often a culprit when it comes to lower back pain. They’re the muscles that connect your spine to your thighs, and when they’re tight, they pull on your lower back. So, show them some love.
How to do it:
- Start in a lunge position with one knee on the ground and the other foot in front, forming a 90-degree angle.
- Push your hips forward, feeling a stretch in your hip flexors.
- Hold for 30 seconds to 1 minute, then switch sides.
Why it works: Stretching the hip flexors alleviates pressure on your lower back, allowing for more freedom of movement.
9. Standing Forward Bend
This is a great stretch if you need to relieve tension in your back after sitting for too long. If you’re anything like me, you know that feeling of being stuck in one position for hours. This stretch will help break that cycle.
How to do it:
- Stand with your feet hip-width apart.
- Slowly bend forward at the hips, reaching for your ankles, shins, or the floor—whatever you can manage.
- Hold for 20-30 seconds, then gently come back up.
Why it works: It stretches your hamstrings, calves, and lower back, providing a much-needed release for your muscles.
10. Bridge Pose
Let’s finish strong with a stretch that also works as a strengthening exercise. The bridge pose is excellent for engaging your glutes, hamstrings, and lower back muscles. I do this one every morning, and if I miss a day I’ll feel it the next day.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Press your feet into the floor and lift your hips toward the ceiling, engaging your glutes.
- Hold for 10-15 seconds, then slowly lower your hips back down.
- Repeat 5-10 times.
Why it works: Bridge pose strengthens your core and lower back muscles, helping to support your spine and prevent future pain.
The Takeaway
I get it—lower back pain can be a daily deal breaker. But with a consistent stretching routine, you can start to loosen up and relieve that discomfort. These stretches have worked wonders for me, and they’ll do the same for you. Just remember to listen to your body, take it slow, and most importantly—don’t give up! Your back will thank you for it. Another great way to reduce back pain is by strengthening your core. That’s my first stop when my back is starting to act up. Check out these great core exercises and stretch on, my friend!
