15 Best Lower Back Stretches to Relieve Pain and Boost Flexibility

Introduction

Lower back pain is one of the most common health complaints, affecting people of all ages and lifestyles. Whether it’s from sitting too long at a desk, lifting something incorrectly, or simply having poor posture, this type of pain can significantly interfere with your daily life. But there’s good news lower back stretches can provide real relief. With the right exercises, you can gently ease tension, restore flexibility, and support long-term back health.

In this blog, we’ll walk you through the best lower back exercises and stretches to loosen tight muscles, reduce pain, and build strength. We’ll explore beginner-friendly options, lower back stretches for pain, and yoga-inspired movements that help support your spine. You’ll also learn physiotherapy exercises for lower back pain and practical tips for stretching safely. Whether you are dealing with chronic discomfort or just feeling stiff after a long day, these stretches are designed to help you feel better, move better, and live pain-free.

What’s Causing the Pain in Your Lower Back?

Lower back pain is a common complaint with many potential causes. Identifying what’s behind your discomfort is the first step in managing and relieving it. Here are the key reasons why your lower back might be hurting:

1. Muscle or Ligament Strain: Overuse, improper lifting, or sudden movements can strain the muscles and ligaments in the lower back. This often leads to stiffness, tightness, and pain during movement.

2. Sedentary Lifestyle and Poor Posture: Sitting for long hours, especially with poor posture puts pressure on the lower spine. This weakens core muscles and shortens the hip flexors, which adds more stress to the lower back.

3. Herniated or Bulging Discs: Discs act as cushions between the bones in your spine. When a disc herniates or bulges, it can press on nearby nerves and cause sharp or radiating pain in the lower back and legs.

4. Degenerative Disc Disease: As we age, the spinal discs naturally wear down. This degeneration can lead to chronic pain and inflammation, especially during activity.

5. Sciatica: Compression of the sciatic nerve often due to a herniated disc can cause pain that starts in the lower back and radiates down one or both legs. This condition may also include tingling and numbness.

6. Weak Core Muscles: When your abdominal and back muscles are not strong enough, they fail to support your spine properly. This imbalance can lead to instability and chronic lower back tension.

7. Stress and Muscle Tension: Mental stress can cause your muscles to tighten, especially around the shoulders and lower back. Prolonged tension can result in stiffness and dull aches.

8. Poor Sleeping Position: Sleeping on your stomach or a mattress without enough support can misalign your spine, leading to morning back pain and discomfort throughout the day.

9. Improper Exercise Technique: Exercising without proper form, especially during weightlifting or core workouts can cause muscle strain or spinal misalignment, contributing to back pain.

What are the best stretches for your lower back?

1. Child’s Pose

This stretch gently lengthens the lower back, hips, and thighs while calming the mind and easing tension.

How to the child’s pose:

• Begin on your hands and knees with your big toes touching and knees spread wide apart.
• Sit your hips back toward your heels while lowering your chest between your thighs.
• Extend your arms forward with palms facing down, or let them rest by your sides.
• Allow your forehead to rest on the floor and breathe deeply.
• Let your back relax and feel your spine lengthen with each breath.
• Hold the position for 30 seconds to 1 minute, or longer if comfortable.
• Slowly return to a kneeling position when finished.

Modifications

1. Place a folded blanket or pillow under your knees or hips for added support and comfort.
2. If stretching your arms forward is uncomfortable, keep them alongside your body with palms up.
3. To deepen the stretch, gently walk your fingers forward and press your chest closer to the floor.

2. Lower Back Rotational Stretch

This stretch helps gently rotate the spine, ease tightness in the lumbar area, and promote spinal mobility.

How to the lower back rotational stretch:

• Lie flat on your back with both knees bent and your feet flat on the floor.
• Extend your arms out to the sides in a “T” shape, keeping your shoulders relaxed.
• Keep your knees together and slowly lower them to one side of your body.
• Stop when you feel a stretch in your lower back and hips.
• Hold the stretch for 15 to 30 seconds while breathing deeply.
• Focus on allowing your body to relax into the stretch.
• Bring your knees back to the center and pause.
• Repeat the stretch by lowering your knees to the opposite side.

Modifications

1. Place a pillow between your knees if you need extra support or have tight hips.
2. To intensify the stretch, press your knees further toward the floor using your opposite hand.
3. If full leg rotation is uncomfortable, only lower the knees halfway to maintain spinal comfort.

3. Lower Back Flexibility Exercise

This stretch improves the range of motion in your lower spine and helps reduce stiffness caused by prolonged sitting or poor posture.

How to do the lower back flexibility exercise:

• Begin by lying flat on your back with both knees bent and feet placed flat on the floor, hip-width apart.
• Gently tighten your abdominal muscles while keeping your spine neutral (not arched or pressed flat).
• Slowly rock your knees side to side in a gentle, controlled motion, allowing your lower back to follow the movement naturally.
• Breathe deeply and maintain a relaxed pace to promote flexibility and reduce muscle tightness.
• Continue this movement for 30 seconds to 1 minute, gradually increasing the range of motion as your muscles loosen.
• Repeat the set two to three times daily for better results.

Modifications

1. Place a rolled towel or small cushion under your lower back for added support if needed.
2. Keep the range of motion minimal if experiencing sharp pain or discomfort, and consult a physiotherapist if the pain persists.

4. Bridge Exercise

The bridge exercise strengthens the glutes, hamstrings, and lower back while promoting spinal stability and easing lower back discomfort.

How to do the bridge exercise:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms alongside your body with your palms facing down.
• Engage your core and glute muscles, then slowly lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
• Avoid arching your back or pushing from your toes; focus on lifting using your hips and glutes.
• Hold the position for 5 to 10 seconds, breathing steadily throughout.
• Slowly lower your hips back to the floor in a controlled motion.
• Repeat this exercise for 10 to 15 repetitions.

Modifications

1. If you’re new to this exercise, you can begin with a shorter hold time and fewer repetitions, gradually building strength.
2. Place a cushion under your neck for added support and comfort during the movement.
3. To make it more challenging, try lifting one leg at a time while keeping your hips level and stable.

5. Cat Stretch

The cat stretch improves spinal flexibility and helps relieve tension in the lower back, neck, and shoulders. It’s a gentle movement often used in yoga and physiotherapy routines.

How to do the cat stretch:

• Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees directly below your hips.
• Inhale as you drop your belly toward the floor, lifting your head and tailbone upward to gently arch your back (this is the “cow” position).
• Then exhale slowly while rounding your back upward toward the ceiling, tucking your chin into your chest, and drawing your belly button in (this is the “cat” position).
• Focus on moving one vertebra at a time as you transition between the two positions.
• Continue this flow for 30 seconds to 1 minute, moving with your breath and staying relaxed throughout.

Modifications

1. If placing pressure on your wrists is uncomfortable, you can perform this movement on your fists or use a folded towel under your hands for extra cushioning.
2. To make it more soothing for your back, move more slowly and hold each pose a little longer as needed.

6. Seated Lower Back Rotational Stretch (Seated Spinal Twist)

This seated stretch targets the lower back, spine, and obliques while also improving posture and flexibility. It’s excellent for gently releasing tension from prolonged sitting.

How to do the seated lower back rotational stretch:

• Sit on the floor with your legs extended straight out in front of you.
• Bend your right knee and cross it over your left leg, placing your right foot flat on the floor beside your left thigh.
• Keep your left leg extended or bend it so your left foot rests near your right hip whichever is more comfortable.
• Place your right hand on the floor behind you for support.
• Inhale and lift your left arm up, then exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee.
• Look over your right shoulder, keeping your spine tall and shoulders relaxed.
• Hold the pose for 30 seconds to 1 minute while breathing deeply.
• Slowly release and return to the starting position. Repeat on the opposite side.

Modifications

1. If twisting deeply is challenging, simply hold your knee with your arm instead of hooking the elbow.
2. Sit on a folded blanket if your hips feel tight or your back rounds while sitting.

7. Shoulder Blade Squeeze

The Shoulder Blade Squeeze helps activate the muscles between the shoulder blades, promoting better posture and reducing tension in the upper and lower back. It’s a simple yet effective stretch that’s especially helpful for those who sit for long hours.

How to do the shoulder blade squeeze:

• Sit or stand with your back straight and shoulders relaxed.
• Let your arms hang loosely at your sides or place your hands on your thighs if seated.
• Slowly draw your shoulder blades together, as if you’re trying to hold a pencil between them.
• Keep your shoulders down and avoid shrugging them up toward your ears.
• Hold the squeeze for 5 to 10 seconds while breathing normally.
• Release the tension and return to the starting position.
• Repeat this movement 10 to 15 times.

Modifications

1. For added resistance, hold a resistance band in both hands and stretch it outward as you squeeze.
2. If you have tight shoulders, perform this stretch against a wall for additional posture support.

8. Sphinx Stretch

The Sphinx Stretch is a gentle backbend that helps strengthen the spine, stretch the lower back, and open up the chest. It’s especially useful for improving lumbar flexibility and relieving mild lower back discomfort caused by prolonged sitting.

How to do the Sphinx Stretch:

• Lie flat on your stomach with your legs extended and feet hip-width apart.
• Position your elbows directly under your shoulders, with your forearms resting flat on the ground and palms facing down.
• Press firmly through your forearms as you lift your head and chest off the ground.
• Engage your lower back and abdominal muscles gently while keeping your gaze straight ahead or slightly upward.
• Relax your shoulders away from your ears and maintain even breathing.
• Hold this position for 30 seconds to 1 minute, or as long as it feels comfortable.
• Slowly lower yourself back down to the floor to release.

Modifications

1. If you feel strain in your lower back, reduce the height by bringing your elbows slightly forward or widening your legs.
2. For extra support, place a folded towel under your pelvis or elbows.

9. Pelvic Tilt

The Pelvic Tilt is a foundational movement that gently strengthens the abdominal muscles while improving flexibility in the lower back. It’s excellent for relieving tightness, easing pain, and building core stability.

How to do the Pelvic Tilt:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms alongside your body with your palms facing down.
• Inhale deeply to prepare.
• As you exhale, gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward.
• Hold the tilt for 5 to 10 seconds while breathing steadily.
• Inhale again and return to the neutral position with a natural curve in your spine.
• Repeat this movement 10 to 15 times in a slow, controlled manner.

Modifications

1. To make the movement more comfortable, place a small pillow under your head for neck support.
2. For a deeper stretch, press your feet more firmly into the ground and slightly raise your tailbone off the floor without lifting your back.

10. Press-up Back Extension

The Press-up Back Extension is a powerful stretch that targets the lower back, helping to relieve pressure on the spine and reduce stiffness. It also gently activates the abdominal area and promotes spinal mobility, making it a common physiotherapy recommendation for those with lumbar discomfort.

How to do the Press-up Back Extension:

• Lie face down on the floor with your legs extended and the tops of your feet resting flat.
• Position your hands under your shoulders as if preparing to do a push-up.
• Engage your core and slowly press through your hands to lift your upper chest off the floor.
• Keep your hips, thighs, and lower body relaxed on the ground.
• Raise your chest as high as is comfortable without straining your lower back or locking your elbows.
• Hold this position for 15 to 30 seconds, breathing deeply and steadily.
• Gently lower your chest back to the floor.
• Repeat 5 to 10 times, depending on your comfort level.

Modifications

1. If full extension feels too intense, keep your elbows slightly bent and press up only partway.
2. You can rest your forehead on your hands and do a smaller lift for a gentler version.

11. Back Press

The Back Press is a subtle but highly effective posture correction and strengthening exercise. It helps improve spinal alignment, supports the upper and lower back muscles, and encourages better posture by engaging the core and shoulder stabilizers.

How to do the Back Press:

• Stand tall with your back against a wall, feet about 6 inches away from it, and knees slightly bent.
• Ensure your lower back, upper back, and head are gently touching the wall.
• Raise your arms to shoulder height and bend your elbows at 90 degrees, like a goalpost or a “W” shape, with the backs of your hands against the wall.
• Gently press your arms, shoulders, and back into the wall while tightening your core muscles.
• Focus on keeping contact between your entire back and the wall—don’t let the lower back arch.
• Hold this position for 10 to 20 seconds while breathing slowly and deeply.
• Relax and repeat for 5 to 10 repetitions.

Modifications

1. If your arms can’t reach the wall comfortably, start with your hands a little away from the wall and gradually work on improving your shoulder mobility.
2. You can also do this while seated with your back against a sturdy chair to build up strength gradually.

12. Curl-up (Arms Crossed)

The Curl-up is a foundational core stability exercise designed to strengthen the abdominal muscles while minimizing strain on the lower back. It’s particularly useful for individuals dealing with lower back pain, as it engages the deep core muscles without excessive spinal flexion.

How to the Curl-up (Arms Crossed):

• Lie on your back with one knee bent and the other leg extended flat on the floor.
• Cross your arms over your chest, keeping your shoulders relaxed and your head resting gently on the floor.
• Tighten your core by pulling your belly button slightly in toward your spine—this activates your abdominal wall without holding your breath.
• Slowly lift your head, neck, and shoulders off the ground just a few inches, keeping your lower back in contact with the floor.
• Pause at the top of the movement for 2–3 seconds, focusing on using your abs rather than your neck muscles.
• Gently lower yourself back down to the floor with control.
• Perform 10 to 15 repetitions, then switch leg positions and repeat for another set.

Modifications

1. If you feel neck strain, try placing one hand gently behind your head for support while keeping the other arm crossed.
2. Use a small rolled towel under your lower back if you have difficulty keeping it grounded during the movement.

13. Alternate Arm and Leg (Bird Dog)

The Bird Dog is a dynamic stretch and stability exercise that strengthens the lower back, core, glutes, and shoulders. It enhances balance, posture, and coordination while keeping the spine in a neutral, safe position.

How to do the Alternate Arm and Leg (Bird Dog):

• Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
• Engage your core by pulling your belly button toward your spine to stabilize your torso.
• Slowly extend your right arm straight forward and your left leg straight back, keeping both parallel to the floor.
• Avoid letting your hips tilt or sag—your body should form a straight line from fingertips to toes.
• Hold the position for 5–10 seconds while maintaining balance and breathing steadily.
• Return your arm and leg back to the starting position with control.
• Repeat the movement on the opposite side by extending your left arm and right leg.
• Perform 8 to 12 repetitions on each side, focusing on smooth, controlled movements.

Modifications

1. If balancing both limbs is difficult, start by extending only the leg or the arm before progressing to both simultaneously.
2. Place a folded towel under your knees for extra cushioning and comfort.

14. Lumbar Extension Standing

The Lumbar Extension Standing stretch is ideal for those who spend long hours sitting or experience stiffness from poor posture. This stretch helps relieve tension in the lower back by encouraging the natural arch of the lumbar spine.

How to do the Lumbar Extension Standing stretch:

• Stand upright with your feet shoulder-width apart and hands resting on your lower back or hips, fingers pointing downward.
• Keep your knees slightly bent and engage your core to support your lower back.
• Gently push your hips forward while leaning your upper body slightly backward, arching through the lower spine.
• Look up toward the ceiling and keep your elbows drawn inward as you stretch.
• Hold this position for 10 to 15 seconds while breathing steadily and feeling the stretch across your lumbar area.
• Return slowly to the starting upright position.
• Repeat 5 to 10 times, depending on your comfort level.

Modifications

1. If you’re new to this stretch or feel discomfort, reduce the depth of the backbend and shorten the hold time.
2. Perform the stretch near a wall or chair for support to maintain balance.

15. Knee-to-Chest Stretch

The knee-to-chest stretch is a gentle and restorative movement that targets the lower back, hips, and glutes. It helps relieve built-up tension, improves flexibility in the lumbar spine, and promotes a sense of relaxation, especially after periods of prolonged sitting or physical exertion.

How to do the Knee-to-Chest Stretch:

• Lie on your back with both knees bent and your feet flat on the floor.
• Keep your left knee bent, or extend it straight out along the floor based on your comfort level.
• Draw your right knee in toward your chest, wrapping your hands either behind your right thigh or on top of your shinbone.
• Ensure your lower back stays pressed gently into the floor, and avoid lifting your hips.
• Keep your shoulders relaxed and breathe deeply as you hold the stretch.
• Hold the position for 30 seconds to 1 minute, focusing on releasing tension with each breath.
• Slowly release your leg and return to the starting position.
• Repeat the movement with the opposite leg for balanced relief.

Modifications

1. Place a small cushion under your head for additional neck support.
2. If it’s difficult to reach your leg, use a towel around your shin to assist.
3. To deepen the stretch, gently tuck your chin to your chest and lift your head toward your knee, engaging your upper spine.

Frequently Asked Questions (FAQs)