13 Stretches for Lower Back Pain: Complete Guide to Relief

Lower back pain is one of the most common health complaints worldwide, affecting millions of people due to sedentary lifestyles, poor posture, muscle strain, or injury. While medications can offer temporary relief, the most effective long-term solution often lies in movement and stretching.

This article explores 13 stretches for lower back pain that can help ease tension, improve flexibility, and strengthen supporting muscles. Whether you’re dealing with chronic discomfort or occasional stiffness, these stretches can make a significant difference in your daily life.

Benefits of Stretching for Lower Back Pain

Before diving into the stretches, it’s important to understand why stretching works:

Increases flexibility in tight muscles.
Improves blood circulation to the spine and surrounding tissues.
Relieves stiffness caused by sitting or poor posture.
Strengthens supporting muscles to prevent future pain.
Promotes relaxation, reducing stress-related tension in the lower back.

13 Stretches for Lower Back Pain

Below are 13 effective stretches designed to target the lower back, hips, and hamstrings. Always move slowly, breathe deeply, and stop if you feel sharp pain.

Child’s Pose Stretch

A classic yoga posture that gently stretches the spine.

How to do it:

Kneel on the floor with your big toes touching.
Sit back on your heels and stretch your arms forward.
Lower your torso until your forehead rests on the floor.
Hold for 30–60 seconds.

Benefit: Relieves tension in the lower back and hips.

Cat-Cow Stretch

A dynamic stretch that mobilizes the spine.

How to do it:

Start on all fours, wrists under shoulders, knees under hips.
Inhale and arch your back (cow pose).
Exhale and round your spine upward (cat pose).
Repeat for 5–10 cycles.

Benefit: Improves spinal flexibility and reduces stiffness.

Knee-to-Chest Stretch

Targets the lower back and glutes.

How to do it:

Lie on your back with knees bent.
Pull one knee toward your chest while keeping the other leg bent or straight.
Hold for 20–30 seconds, then switch sides.

Benefit: Releases tension in lower back muscles.

Piriformis Stretch

Helps with lower back pain caused by tight hips.

How to do it:

Lie on your back with knees bent.
Cross your right ankle over your left thigh.
Pull your left leg toward your chest.
Hold for 30 seconds per side.

Benefit: Stretches the piriformis muscle, easing pressure on the sciatic nerve.

Seated Forward Bend

Lengthens the hamstrings and spine.

How to do it:

Sit on the floor with legs extended.
Reach forward toward your toes, keeping your back straight.
Hold for 20–40 seconds.

Benefit: Reduces tension from tight hamstrings that strain the lower back.

Pelvic Tilt Stretch

Strengthens abdominal muscles while stretching the back.

How to do it:

Lie on your back with knees bent, feet flat.
Flatten your lower back against the floor by tightening your core.
Hold for 5–10 seconds, repeat 10 times.

Benefit: Builds stability and relieves mild lower back pain.

Supine Twist

A gentle spinal twist to relieve stiffness.

How to do it:

Lie on your back with arms extended to the sides.
Bend your knees and let them fall to one side.
Hold for 20–30 seconds on each side.

Benefit: Improves spinal mobility and reduces tightness.

Standing Hamstring Stretch

Lengthens hamstrings to ease lower back strain.

How to do it:

Stand upright and place one heel on a bench or step.
Keep your back straight as you lean forward.
Hold for 20–30 seconds per leg.

Benefit: Relieves back stress caused by tight hamstrings.

Sphinx Stretch

A gentle backbend that strengthens the spine.

How to do it:

Lie face down with elbows under shoulders.
Press your forearms into the ground, lifting your chest.
Hold for 30 seconds.

Benefit: Strengthens spinal muscles while improving flexibility.

Happy Baby Pose

A playful stretch for the lower back and hips.

How to do it:

Lie on your back and grab the outsides of your feet.
Pull your knees toward your armpits.
Gently rock side to side for 30–60 seconds.

Benefit: Stretches lower back and promotes relaxation.

Bridge Pose Stretch

Activates glutes and relieves tension in the back.

How to do it:

Lie on your back with knees bent and feet flat.
Lift your hips toward the ceiling.
Hold for 15–30 seconds.

Benefit: Strengthens glutes and core to support the lower back.

Lying Side Quad Stretch

Targets the quads and hip flexors, which influence lower back comfort.

How to do it:

Lie on one side, supporting your head with your arm.
Bend your top leg and hold the ankle, pulling it toward your glutes.
Hold for 20–30 seconds per side.

Benefit: Loosens hip flexors that can strain the lower back.

Downward Dog Stretch

A yoga favorite that stretches the whole back.

How to do it:

Start on hands and knees.
Lift hips up and back, forming an inverted V-shape.
Keep heels toward the floor and hold for 20–40 seconds.

Benefit: Stretches spine, hamstrings, and calves for overall relief.

Safety Tips for Stretching with Lower Back Pain

Warm up with light walking before stretching.
Breathe deeply during each stretch.
Avoid bouncing; hold each position steadily.
Stop immediately if you feel sharp pain.
Consult a doctor if your pain is chronic or severe.

When to See a Doctor

While stretching is highly effective, you should seek medical attention if:

Pain lasts longer than 6 weeks.
Pain radiates to the legs or feet.
You experience numbness or weakness.
Pain is linked to a recent injury or fall.

Conclusion

Lower back pain can disrupt your daily life, but the right stretching routine makes a big difference. These 13 stretches for lower back pain target muscles that often cause tightness, including the hamstrings, hips, and lower spine.

By practicing these regularly, you’ll improve flexibility, reduce discomfort, and build strength to support a healthier back.