Lower back pain is one of the most common discomforts people face today. Whether it comes from sitting too long, sudden strain, poor posture, or underlying conditions, the result is the same a stiff, aching back that interferes with daily life. The good news? Simple and consistent stretching can help ease tension, boost flexibility, and support better movement.
If you’re looking for a gentle, effective way to relieve pain in your lower back, here are five proven stretches that can help.
1. Child’s Pose
Child’s Pose is a gentle yoga stretch that helps elongate the spine while calming the nervous system. It’s especially good for relaxing tight muscles in the lower back, shoulders, and neck.
How to do it:
- Begin on hands and knees in a tabletop position.
- Slowly push your hips back until they rest on your heels.
- Fold your torso forward, bringing your forehead to the floor.
- Extend your arms forward or place them alongside your body, palms facing down.
- Breathe deeply and hold the pose for up to 1 minute.
- Repeat as needed between other stretches.
Modifications:
- Place a rolled towel under your thighs or belly for added comfort.
- If your knees feel strained, spread them wider and use a pillow under your chest or head.
Tip: Use this pose as a resting position between more active stretches.
2. Knee-to-Chest Stretch.
The knee-to-chest stretch targets your lower back, glutes, and hips. It’s perfect for easing muscle stiffness and promoting spinal flexibility.
How to do it:
- Lie flat on your back with both knees bent, feet flat on the floor.
- Bring your right knee into your chest, holding behind your thigh or at the top of your shin.
- Keep your left leg bent or extended, depending on what feels better.
- Make sure your spine stays long and your hips grounded.
- Hold the stretch for 30 seconds to 1 minute.
- Repeat on the other side.
Modifications:
- Place a cushion under your head for comfort.
- Use a towel around your leg if you can’t easily reach it.
- Tuck your chin toward your chest to deepen the stretch slightly.
Tip: Keep breathing steady and avoid pulling too hard. The goal is gentle lengthening, not force.
3. Piriformis Stretch
Tight piriformis muscles in the buttocks can press on nearby nerves, often contributing to sciatica and lower back pain. Stretching this area can reduce pressure and relieve discomfort.
How to do it:
- Lie on your back with both knees bent, feet flat on the floor.
- Place your right ankle over your left thigh, creating a figure-four shape.
- Reach behind your left thigh and gently pull it toward your chest.
- Hold for 30 seconds to 1 minute, then switch sides.
Modifications:
- Keep your bottom foot on the floor if the stretch feels too intense.
- Support your head with a small pillow or cushion.
Tip: This is a deep stretch go slow and ease into the movement.
4. Pelvic Tilt
The pelvic tilt is a small but powerful movement that strengthens the abdominal muscles. This, in turn, helps reduce pressure on the lower back and supports proper alignment.
How to do it:
- Lie on your back with knees bent and feet flat.
- Flatten your lower back against the floor by engaging your core muscles.
- Hold this tilted position for 5 to 10 seconds.
- Relax and take a few deep breaths.
- Repeat for 1 to 3 sets of 3 to 5 reps.
Progression:
As your strength builds, you can hold the tilt for up to 20 seconds per repetition.
Tip: Keep your shoulders relaxed and avoid lifting your hips off the ground.
5. Sphinx Stretch
The sphinx stretch is a beginner-friendly backbend that gently activates the lower back. It’s a great way to open the chest, strengthen the spine, and stretch the front of the body—all without overdoing it.
How to do it:
- Lie on your stomach with elbows under your shoulders and forearms resting on the floor.
- Extend your legs behind you and keep your feet slightly apart.
- Gently lift your head and chest while pressing your forearms into the ground.
- Engage your lower back, glutes, and thighs.
- Hold for 30 seconds to 1 minute, breathing deeply.
Modifications:
- Keep your legs closer together if needed for comfort.
- If your lower back feels strained, lower your chest slightly or place a rolled towel under your belly.
Tip: This is a posture to energize and lengthen stay relaxed and avoid forcing your body upward.
When should you avoid these stretches?
While these stretches are safe for most people, they may not be suitable if you have:
- Recent back injuries
- Herniated discs
- Sciatica caused by spinal compression
- Diagnosed spine conditions like spondylolisthesis or fractures
Always speak to a healthcare provider before starting a new routine if you’re in pain or recovering from an injury. And remember: stretching should never hurt. You might feel tension or mild discomfort, but pain is a sign to stop.
Final thoughts
Gentle stretching can be a natural and effective way to reduce lower back pain and support spinal health. These five stretches when done with care and consistency can ease tightness, improve flexibility, and help you feel more comfortable throughout your day.
Make it a daily routine or simply stretch whenever your lower back feels stiff. The key is to listen to your body, breathe through each movement, and stay consistent over time.
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