How to Stretch Lower Back: Best Exercises for Pain Relief & Flexibility
Lower back tension is one of the most common discomforts people experience, often caused by long sitting hours, poor posture, or strenuous activities. Learning how to stretch your lower back correctly can help ease stiffness, improve mobility, and prevent future pain. This guide provides effective lower-back stretches, step-by-step instructions, and expert tips to keep your spine healthy.
The Significance of Lower Back Stretches
Frequent stretching of the lower back aids in:
Decrease stiffness and tightness in the muscles
Boost spinal alignment and posture
Reduce the strain of prolonged sitting
Expand your range of motion and flexibility
Avoid injuries to your lower back
The proper stretching regimen has a significant impact, regardless of whether you’re experiencing minor discomfort or wish to maintain your flexibility.
The Best Stretches for the Lower Back (With Instructions
1. The Child’s Position
An easy yoga stretch that eases hip and spine stress.
How to do it:
Sit back on your heels while kneeling on the ground.
Lower your chest to the floor while extending your arms forward.
Hold while taking deep breaths for 20 to 30 seconds.
Benefits: Opens the hips and releases tense lower back muscles.
2. Knees-to-Chest Stretch
How to do it:
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Lie on your back with your knees bent.
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Pull both knees toward your chest.
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Hold the stretch for 30 seconds, then release.
Benefits: Helps relieve tension in the lumbar spine.
3. Cat-Cow Stretch
How to do it:
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Start on your hands and knees.
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Arch your back upward (Cat).
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Then slowly drop your belly and lift your head (Cow).
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Repeat 10–15 times.
Benefits: Improves spinal mobility and reduces stiffness.
4. Spinal Twist While Seated
How to do it:
Extend your legs while you sit.
Cross your right knee across your left leg after bending it.
For 20 to 30 seconds, twist your torso to the right.
Change sides.
Benefits: Increases flexibility and stretches lower back muscles.
5. Tilt of the Pelvis
How to do it:
Bend your knees and lie on your back.
Flatten your lower back into the floor and tighten the muscles in your tummy.
After ten seconds of holding, let go.
Ten to fifteen times, repeat.
Benefits: Stretches and strengthens the muscles in the lower back and core.
Tips for Safe Lower Back Stretching
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Warm up your body with light movement before stretching.
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Move slowly and avoid bouncing.
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Never stretch through sharp or intense pain.
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Hold each stretch for at least 20–30 seconds.
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Practice consistently for the best results.
When to See a Professional
If your lower back pain is severe, persistent, or caused by an injury, consult a physiotherapist or healthcare professional before starting any stretching routine.