10 Simple Lower Back Stretches To Relieve Lower Back Pain

10 Simple Lower Back Stretches To Relieve Lower Back Pain

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In this video, I will show you 10 stretches to relieve your lower back.
A few tips to keep in mind before you get started.

Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer.

The pain-relieving benefits will increase the longer you hold these stretches.

Rather than rush through the moves, turning on soothing music and using this stretching time as a chance to relax and renew.

Don't forget to breathe! It may sound silly but focusing on using your breath can help you cope with any feelings of discomfort.


1. Child’s Pose.

This common yoga pose gently stretches the muscles of the low back, which are likely contracted if you’re in pain.

How to do a child's pose.

Begin in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips.

Extend your arms out in front of you, placing your palms flat on the floor.

Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further and reach for the wall in front of you.

2. Cat/Cow Stretch.

This dynamic movement moves the low-back muscles in two directions and builds on Child’s Pose to help lengthen contracted muscles and soothe soreness.

How to a cat/cow stretch. Begin in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips.

Your spine should be parallel to the ground in this position. Then, round your back, stretching your mid-back between your shoulder blades similar to how a cat stretches by rounding its back.

Repeat these movements for 30 seconds or longer.

3. Supine Twist.

This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you're experiencing low back pain, ultimately causing more pain.

How to do a supine twist. Begin by lying on your back with your knees bent and feet flat on the floor.

Extend your arms out to the side in a "T" position.



If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.

4. Knee-to-Chest Stretch.

Similar to the other stretches on this list, this pose lengthens contracted low back muscles.

How to do knee-to-chest stretch.

Begin by lying on your back with your knees bent and feet flat on the floor.

Bring your hands to rest either behind your knees or right below your kneecaps.

Slowly bring both knees toward your chest, using your hands to gently pull your knees.


5. The Pelvic Tilt.

When you're suffering from lower back pain, you might feel as if your entire pelvic area is immovable.

This stretch can help you start to bring some movement back to this area gently.

How to do a pelvic tilt.

Begin by lying on a yoga mat with your knees bent and feet flat on the floor.

Activate your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward.

Repeat 12 to 15 times.

6. Supine Figure 4 Stretch.

This classic yoga pose helps open up the hips as much as it is good for massaging your low back.

How to do a supine figure 4 stretch.

Lie on your back on a yoga mat with both knees bent and feet planted on the floor.


Hold for 10 to 15 breaths and then switch to the other side.

7. Reclining Hand-to-Big Toe Stretch.

How to do a reclining hand-to-big toe stretch.

Lie on your back and lift your right leg up towards your face.

Interlace your hands behind your thigh or calf, depending on how tight your hamstrings feel.

Keep your opposite leg active and your opposite hip grounded.

Your head and shoulders should stay on the ground.

Hold for 10 breaths.

8. Cow-Face Pose.

This pose stretches your outer glutes, which can cause low back pain.
How to do a cow-face pose.

From a seated position, bring your left heel toward your right glute, with your left knee pointing straight in front of you.

Now bring your right leg on top of your left, stacking your knees together so they are both facing straight ahead.



9. Bridge Pose.

How to do bridge pose.

Lying on your back, bend your knees and plant both feet on the yoga mat.

Be sure your feet are hip-width apart with your heels close to your glutes. Press into your feet to lift your hips.

From here try to soften around your sacrum and lengthen your sit

10. Forearm Plank.

This variation of the plank activates your core, which will help take some pressure out of your low back by strengthening the muscles around it.


How to do a forearm plank. From the top of a push-up position, drop your forearms onto the mat directly underneath your shoulders.