10 Stretches for Lower Back Pain Relief
Relieve tension, improve flexibility, and support spinal health in just a few minutes a day.
1. Cat-Cow Stretch
Purpose: Improves spinal flexibility and posture.
How to Perform:
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale, arch your back (cow pose), lifting your head and tailbone.
- Exhale, round your spine (cat pose), tucking your chin and pelvis.
- Repeat slowly for 1 minute.
2. Child's Pose
Purpose: Stretches the lower back and hips, promoting relaxation.
How to Perform:
- Sit back on your heels, arms extended in front.
- Rest your forehead on the mat.
- Hold for 30 seconds to 1 minute while breathing deeply.
3. Knee-to-Chest Stretch
Purpose: Relieves tension in the lower back and glutes.
How to Perform:
- Lie on your back with both legs extended.
- Bring one knee toward your chest and hold with both hands.
- Hold for 20–30 seconds; switch sides.
4. Seated Spinal Twist
Purpose: Enhances spinal flexibility and relieves tension.
How to Perform:
- Sit with your legs extended.
- Bend your right knee and cross it over your left leg.
- Twist to the right with your left elbow outside the right knee.
- Hold for 20–30 seconds; switch sides.
5. Pelvic Tilt
Purpose: Strengthens abdominal muscles and supports lower back.
How to Perform:
- Lie on your back, knees bent, feet flat.
- Flatten your lower back into the floor by tilting your pelvis upward.
- Hold for a few seconds; repeat 10–15 times.
6. Shoulder Bridge
Purpose: Mobilizes the spine and strengthens glutes and back.
How to Perform:
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold for a few seconds; lower slowly.
- Repeat 10–15 times.
7. Standing Roll-Down
Purpose: Elongates the spine and stretches the back.
How to Perform:
- Stand with feet hip-width apart.
- Slowly roll down, reaching for your toes.
- Let your head hang heavy.
- Roll back up one vertebra at a time.
- Repeat 5–10 times.
8. Figure Four Stretch
Purpose: Opens hips and glutes, relieving lower back tension.
How to Perform:
- Lie on your back with knees bent.
- Cross your right ankle over your left knee.
- Grab the back of your left thigh with both hands.
- Gently pull it toward your chest.
- Hold for 20–30 seconds; switch sides.
9. Seated Forward Fold
Purpose: Stretches spine, hamstrings, and lower back.
How to Perform:
- Sit with legs extended.
- Hinge at the hips to reach for your toes.
- Keep your back straight.
- Hold for 20–30 seconds.
10. Seated Nerve Flossing
Purpose: Helps improve sciatic nerve mobility and reduce discomfort.
How to Perform:
- Sit in a chair with feet flat.
- Extend one leg straight and flex your foot while looking upward.
- Return to neutral; repeat 10 times per leg.
