8 Best Stretches for Lower Back Pain: Reduce Discomfort & Improve Flexibility

Tired of dealing with that annoying, persistent lower back pain? You are not alone, as it is a common problem, affecting around 20% of Americans each year. The pain can be exhausting, whether the causes are poor posture, sitting too long, muscle strain, or any medical condition. Thankfully, certain stretches for lower back pain such as child's pose, knee-to-chest, cat-cow stretch, etc help relieve tension, strengthen muscles, and improve flexibility. 

Ready to move freely and feel better? This blog will guide you on the effective stretches, bringing long-lasting relief! Additionally, we’ll discuss how to safely perform them!

8 Effective Stretches for Lower Back Pain

Here are some effective stretches to relieve pain in your lower back:

1. Child’s Pose

Benefits: Helps release strain in your lower back, thighs, and hips while giving relaxation and promoting flexibility.

How to Do:

• Kneel on the floor and spread your knees apart with your big toes touching each other.

• Move your hips slowly back toward the heels, stretch your both arms forward, and then put your forehead on the floor.

• Take a deep breath and hold this posture for 30 seconds to 1 minute.

Tip: For a more deep stretch, put the pillow beneath the chest to get extra support.

2. Knee-to-Chest Stretch

Benefits: While targeting the lower back, it helps prevent tightness in the hip and spine.

How to Do:

• Lie down on your back and bend your knees with your both feet flat on the ground.

• Pull one knee slowly toward the chest by tightly holding your shin with both hands.

• Hold this pose for 20 to 30 seconds and then switch to another leg.

• Repeat this process 2 to 3 times each side.

Tip: Make sure your lower back doesn't lift over the floor as it can cause strain.

3. Cat-Cow Stretch

Benefits: Increases spine mobility, lowering stiffness and pain in the lower back.

How to Do:

• Come on your knees and hands in a tabletop position (hands and knees on the floor).

• Inhale, slowly arch your back, and then move your head toward the ceiling (like a Cow Pose).

• Exhale, slowly round your spine, and then move your chin to the chest (like a Cat Pose).

• Practice it for 1 to 2 minutes.

Tip: Move slowly and under control to avoid strain on your back.

4. Pelvic Tilts

Benefits: Strengthen your muscles, supporting the lower back and the spine and reducing pain.

How to Do:

• Lie down on your back, and bend your knees with your both feet flat on the ground.

• Tighten the abdominal muscles and then gently move your pelvis in the upward direction, pushing your lower back towards the ground.

• Hold this posture for 5-10 seconds and relax.

• Repeat the process 10 to 15 times.

Tip: Use your core muscles while moving your pelvis upward to protect your spine.

5. Seated Forward Bend

Benefits: Lengthen your lower back and hamstring muscles, providing relief from tension.

How to Do:

• Sit on the ground with both your legs extended straight in front.

• Inhale, lengthen your spine, and then exhale

• Next slowly move forward from your hips and reach to your toes.

• Hold this pose for 20 to 30 seconds and then come back slowly.

Tip: If you are unable to reach your toes, grasp your ankles instead. You can also use a yoga belt around the feet for support. 

6. Supine Spinal Twist

Benefits: Releases strain in the lower back, improves spinal flexibility, and improves posture.

How to Do:

• Lie down on your back, bend your both knees bent with your feet flat on the ground.

• Lower your both knees slowly to one side, with your shoulders still on the ground.

• Hold this pose for 20 to 30 seconds and then slowly come back to the center.

• Repeat the same step on the other side.

Tip: Make sure your neck is relaxed when turning the head in the opposite direction for a deeper stretch.

7. Bridge Pose

Benefits: Strengthen your lower back, glutes, and hamstrings, supporting the spine.

How to Do:

• Lie down on your back and bend your knees with feet flat (hip-width apart) on the ground.

• Press through the heels and then lift the hips off the ground while squeezing your glutes when you lift.

• Hold this pose for 5 to 10 seconds and slowly lower down your back.

• Repeat the process for 10 to 15 times.

Tip: Focus on lifting only with your hips instead of your lower back to prevent strain.

8. Piriformis Stretch

Benefit: Stretches your piriformis muscle, relieving tightness and pain in the lower back and buttocks.

How To Do:

• Lie down on your back and bend your both knees with your feet flat on the ground.

• Put your right ankle on your left thigh.

• Next, put your both hands behind the left thigh and then pull up your thigh toward the chest until you feel a proper stretch.

• Hold this pose for 30 seconds to a minute.

• Repeat it on the opposite side.

Tip: Keep your foot pressed on the ground for a more comfortable stretch.

How Often to Practice Stretches for Lower Back Pain?

Practicing stretches is crucial, however, it is also essential to perform them at the appropriate intensity and time. It is recommended to perform stretches 2 to 3 times each day for lower back pain. Practice each session for 5-10 minutes based on your pain severity and comfort level. One study shows that people who performed stretching for 50 minutes 3 times per week experienced a decrease in lower back pain.

However, while engaging in any of the stretches, always remember to listen to your body. Adjust the intensity of the stretch as needed and never push yourself to intense pain. The key is consistency only to reap the full benefits.

How Should You Feel While Stretching?

To make sure you're correctly performing stretches, monitor these factors:

• Warm & Engaged Muscles: Should feel all your muscles are working instead of excessively straining.

• Mild Discomfort with no Pain: Each stretch must feel challenging, but not painful. In case of sharp pain, stop it immediately.

• Steady Breathe: Can maintain controlled, stable breathing throughout the entire stretch.

• Fatigue, Not Exhaustion: Should feel fatigued muscles at the end of the stretch, but not exhausted.

• Increased Strength and Flexibility: May feel improved strength and range of motion as you progress.

• Relaxation After Stretch: Should feel relief, lightness, or calmness and no lingering tightness or strain in your lower back. 

Tips To Safely Perform Stretches

Follow these strategies to safely practice each type of stretch:

1. Warm-Up

Always do warm up before starting the stretching as it helps prepare your muscles and prevent injury. For this, perform a light cardio or walk for a few minutes.

2. Never Overstretch

Stretch only to the point where your body feels a very gentle pull and not pain. In case you feel sharp pain, slow down.

3. Move Properly

It targets your lower back without putting extra pressure on the spine, thus, lowering injury risk and maximizing the benefits.

4. Breathe Deeply

This aids in relaxing your muscles and enhancing the effectiveness of each stretch. Hence, always breathe deeply while performing any type of stretch.

5. Maintain Good Posture

It minimizes strain or pressure on the back muscles, ensures correct spinal alignment, effectively targets the specific muscle, and even prevents further injury. 

Preventive Measures for Lower Back Pain

The American Chiropractic Association advises to consider these measures to prevent lower back pain:

• consume a well-balanced diet

• practice exercise regularly and warm up before starting

• avoid being inactive for a long period

• use back support while sitting

• wear comfortable and supportive shoes

• maintain a correct posture

• sleep on a mild firm mattress

• quit smoking as it blocks blood flow.

Other Ways to Manage Lower Back Pain

Other than stretches, you can also try these methods to improve your lower back pain:

• Physical Therapy: Consult the licensed therapist for different techniques to strengthen muscles, improve flexibility, and relieve pain.

• Massage Therapy: With the magic of professional massage, you can reduce lower back pain, prevent muscle tension, and boost circulation.

• Chiropractic Care: Chiropractors can assist with proper spinal alignments and ease back pain.

• Acupuncture: By inserting thin needles at certain body points, this therapy might reduce pain by stimulating muscles and nerves.

• Heat & Cold Therapy: Applying heat compresses or ice packs to the painful area can also relieve muscle stiffness and inflammation.

• OTC Pain Medications: Over-the-counter medications such as ibuprofen or topical creams can temporarily prevent pain and inflammation.

• Mindfulness & Meditation: Yoga, deep breathing, or mindfulness can lower tension and stress in the lower back, reducing pain.

• Ergonomic Adjustments: Adjust your sleeping posture, work setup, or sitting habits to minimize pressure on your lower back.

Note: As limited studies support these treatment options for lower back pain, always consult a doctor before trying them.

When to See a Doctor

Typically, you will notice the improvements in 2-6 weeks after starting the stretches. However, consult the healthcare professionals if:

• pain impacts your everyday normal activities

• pain worsens, especially while practicing the stretches

• you feel radiating pain, numbness, and tingling sensation down your leg.

• you have a fever

• back pain worsens while sneezing, coughing, and laughing

Doctors may help diagnose the exact cause as in some cases underlying health conditions such as herniated disc or sciatica can be the reason. 

Final Thoughts

These are the effective stretches for lower back pain that you can add to your daily routine. They help reduce lower back pain, strengthen the muscles, and enhance flexibility. However, while performing the stretches, always listen to your body and never overstretch. In case you still feel the pain, see a doctor without any delay.

Do not let the pain in your lower back hold you! With effective stretches, you can help your body move comfortably and easily!