The Best Stretches for Low Back Pain

Low back pain is something most of us will experience at some point in our lives, whether from sitting too long, improper lifting, or just the wear and tear of everyday life. One of the best ways to alleviate this discomfort and prevent future episodes is through regular stretching. Stretching helps improve flexibility, relieve tension, and promote healing, all of which contribute to a healthier and stronger back.

Why Stretching is Key for Low Back Pain Relief

When you’re dealing with low back pain, it’s often due to muscle imbalances or tightness in surrounding muscles such as the hamstrings, hip flexors, or the muscles along your spine. Stretching these areas can:

  • Relieve tension: Stretching helps release tight muscles, reducing strain on the lower back.

  • Improve flexibility: Increased mobility in your hips, legs, and back leads to better movement and posture.

  • Prevent injury: Regular stretching can help you avoid injuries by keeping muscles balanced and flexible.

Below are some of the best stretches you can do to relieve low back pain and improve your overall back health. Remember to move slowly, breathe deeply through your nose, making your exhales longer than your inhales, and never force a stretch—only go as far as your body allows.

The Best Stretches for Low Back Pain

1. Child’s Pose

This yoga pose gently stretches your lower back, helping to relieve tension and decompress your spine. It’s also great for stretching the hips, thighs, and ankles.

  • How to do it:

    1. Start on your hands and knees, with your big toes touching and knees spread wide.

    2. Sit back onto your heels and extend your arms forward.

    3. Rest your forehead on the floor and breathe deeply.

    4. Hold for 20-30 seconds, then slowly come back up.

2. Knee-to-Chest Stretch

This stretch helps relax your lower back muscles and improve mobility in your hips and lower spine.

  • How to do it:

    1. Lie on your back with your knees bent and feet flat on the floor.

    2. Slowly bring one knee toward your chest, holding it with both hands.

    3. Keep your lower back pressed into the floor as you hold the stretch for 20-30 seconds.

    4. Switch legs and repeat on the other side.

3. Cat-Cow Stretch

This dynamic stretch improves flexibility in the spine, relieving tension and promoting mobility in your lower back.

  • How to do it:

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

    2. Inhale and arch your back, dropping your belly toward the floor (Cow pose).

    3. Exhale and round your back, pulling your belly button toward your spine (Cat pose).

    4. Alternate between these positions for 30-60 seconds, moving with your breath.

4. Piriformis Stretch

The piriformis muscle, located deep in the buttocks, can contribute to lower back pain when tight. This stretch helps relieve pressure on the sciatic nerve, which can reduce back pain.

  • How to do it:

    1. Lie on your back with your knees bent and feet flat on the floor.

    2. Cross your right ankle over your left knee.

    3. Grab the back of your left thigh and gently pull it toward your chest.

    4. Hold for 20-30 seconds, then switch sides.

5. Seated Forward Bend

Stretching your hamstrings is crucial for relieving tension in your lower back. Tight hamstrings can pull on the pelvis, contributing to lower back discomfort.

  • How to do it:

    1. Sit on the floor with your legs extended straight in front of you.

    2. Slowly reach for your toes, keeping your back straight and bending at the hips.

    3. Hold the stretch for 20-30 seconds, feeling the stretch in your hamstrings.

6. Hip Flexor Stretch

Tight hip flexors can lead to an anterior pelvic tilt, putting extra strain on your lower back. This stretch helps open up the front of your hips and relieve that pressure.

  • How to do it:

    1. Start in a lunge position with your right foot forward and your left knee on the floor.

    2. Shift your hips forward slightly, feeling a stretch in the front of your left hip.

    3. Hold for 20-30 seconds, then switch legs and repeat.

7. Figure Four Stretch

This stretch targets both the glutes and the lower back, helping to relieve tightness and improve mobility.

  • How to do it:

    1. Lie on your back with your knees bent and feet flat on the floor.

    2. Cross your right ankle over your left knee, making a "figure four" shape.

    3. Grab the back of your left thigh and gently pull it toward your chest.

    4. Hold for 20-30 seconds, then switch sides.

Tips for Stretching Safely

  • Move slowly: Avoid jerking or bouncing when you stretch. Move into each stretch slowly and smoothly.

  • Breathe deeply: Breathe deeply through your nose, making your exhales longer than your inhales. This helps your muscles relax, allowing you to get more out of each stretch.

  • Don’t force it: Only stretch to the point of mild discomfort, not pain. Stretching too aggressively can cause injury.

Conclusion

Stretching is one of the most effective ways to relieve low back pain and improve your overall flexibility and mobility. By incorporating these stretches into your daily routine, you can reduce tension, promote healing, and prevent future episodes of back pain.

Are you ready to take control of your lower back pain? Start today by adding these simple stretches to your routine. For a more in-depth guide on managing and healing your back pain naturally, check out my book Heal Your Back Pain Naturally on Amazon. Take the first step toward living a pain-free life today!

Lori Wynn