7 Lower Back Stretches to Reduce Pain and Build Strength

7 Lower Back Stretches to Reduce Pain and Build Strength

7 Lower Back Stretches to Reduce Pain and Build Strength

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Lower Back Stretches

Because of the multiplicity of factors that might trigger it, lower back pain is a somewhat common medical complaint.

In certain instances, it could be an indication of a more serious ailment, such as kidney stones or severe pancreatitis. In other cases, it is just a side effect of leading a sedentary lifestyle or engaging in actions that are repeated over and over again.

Even though stretching isn’t a cure-all for lower back pain, it can often bring some comfort to those who suffer from it. These seven stretches may help alleviate some of the pain you’ve been experiencing and strengthen the muscles in your lower back. If you’ve been living with some slight soreness or stiffness, give them a try.

To begin, here are some simple pointers.

Warm up your lower back with a controlled and safe stretching routine. If you have a health problem or injury of any kind, you need to be extra careful and gentle with yourself. It is in your best interest to consult your physician before beginning any new form of physical activity.

You should perform these stretches at least once, and preferably twice, each day. However, you should take a day off from stretching if the discomfort seems to be getting worse or if you are feeling really painful as a result of the stretching.

Always keep in mind the capabilities of your body, and don’t try to force it to perform more than it can. Pay attention to your body and do what seems to make the most sense to you in the present time.

Take your time and focus intently on your breathing as you move through each of these exercises. Make sure you don’t overextend yourself by using your breath as a guide to prevent you from straining. You should be able to maintain a natural and comfortable breathing pattern during the entirety of each position and stretch.

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1. Child’s Pose (Lotus)

Your gluteus maximus, thigh muscles, and spinal extensors will all receive a mild stretch from this classic yoga position. It assists in relieving pain and stress all along the spine, as well as in the neck and shoulders.

Because of the soothing effect, it has on your body, it also helps loosen up stiff muscles in your lower back, which in turn promotes flexibility and blood circulation along the spine.

To achieve Child’s Pose, proceed in the following manner:

Your hands and knees should be on the ground, and you should sink back through your hips until they are resting on your heels.

Fold forward from the hips and walk your hands out in front of you while maintaining the hinge position.

Put your belly on top of your thighs for support.

Extend both of your arms in front of or beside your body with the palms of your hands facing upward.

Concentrate on taking long, deep breaths and relaxing any places that are tense or knotted up.

Keep this stance for at least 30 seconds and up to a minute.

In the course of your stretching regimen, you should repeat this pose multiple times. You should feel free to do it in between the many other stretches that you perform.


If you feel as though you require some more support, you can position a rolled-up towel either on top of or underneath your thighs to provide the necessary support.

If you want to make yourself more comfortable, you might broaden your knees and put a pillow under your forehead.

2. a stretch from the knees to the chest

This stretch will promote relaxation all across your body by releasing tension in your hips, thighs, and glutes.

To perform a stretch that brings the knees up to the chest, follow these steps:

Position yourself so that you are lying on your back with your knees bent and your feet planted firmly on the ground.

Maintain a bent position for your left knee, or extend it in a straight line along the floor.

To perform this exercise, bring your right knee into your chest and clasp your hands either behind your thigh or at the top of your shinbone.

You should try to avoid elevating your hips and instead lengthen your spine all the way down to your tailbone.

Take a few slow, deep breaths and let go of any tension.

This stance should be held for thirty seconds to one minute.

Perform the same motions with the other leg.

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Put a pillow or cushion beneath your head for some more support. If it is difficult for your arms to reach the area, you can also try wrapping a towel over your leg.

To make the stretch more intense, tuck your chin towards your chest and lift your head up toward your knee. This will allow you to get deeper into the stretch.

3. a strain of the piriformis muscle

Your piriformis muscle, which is located deep in your buttocks, will get a good workout with this stretch. If you’re experiencing pain or tightness in your buttocks or lower back, this muscle may benefit from being stretched.

To perform a stretch of the piriformis muscle, follow these steps:

Position yourself so that you are lying on your back with your knees bent and your feet planted firmly on the ground.

Put your left ankle on top of your right thigh, and your right thigh on top of your left ankle.

After that, position your hands so that they are behind your left thigh. Pull your left knee toward your chest until you feel a stretch in that muscle.

Maintain this position for anywhere between 30 seconds and 1 minute.

After that, move on to the other side.


Maintaining a firm footing on the floor during the stretch can make it much easier on your lower back. Put a pillow or cushion under your head to provide support.

4. Spinal rotation while seated

Your hips, glutes, and back will all benefit from this time-honored twist. It extends your abdominal muscles, shoulders, and neck in addition to increasing the mobility in your spine. This stretch puts pressure on your inside organs, which in turn stimulates those organs.

These are the steps you need to follow in order to perform a sitting spinal twist:

Take a seat on the ground with both of your legs stretched out in front of you.

You should now have your right foot outside of your right thigh, and your left knee should be bent.

Position your right arm such that it is perpendicular to the outside of your left leg.

Put your left hand in this position behind your back for support.

Turn to the left side by twisting your back beginning at the base of your spine.

Keep this stance for at least 30 seconds and up to a minute.

On the other side, repeat the process.


Holding this position with both legs in a straight line will make it more comfortable.

During this position, you can increase the amount of stretching you get by rotating your neck by doing neck rotations. To do this, inhale to look forward and exhale to turn your gaze backward. Perform five to ten reps on each side.

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5. tilt of the pelvis

Pelvic tilts allow you to increase strength in your abdominal muscles, which, in turn, helps relieve discomfort and tightness in your lower back. Your glutes and hamstrings will also feel the benefits of doing them, which is a good thing.

Follow these instructions to perform a pelvic tilt effectively:

Position yourself so that you are lying on your back with your knees bent and your feet flat on the floor.

As you press your back against the floor, be sure to contract the muscles in your abdominal region.

Maintaining normal breathing, continue to hold this position for up to ten seconds.

Let go, and while you’re doing it, take some nice, deep breaths.

Perform one to three sets of three to five repetitions each.

6. Play “Cat-Cow”

The Cat-Cow stretch is excellent for waking up your spine and also stretches your shoulders, neck, and chest at the same time.

To do a cat-and-cow, you need to follow these steps:

Assume the tabletop posture on your hands and knees (hands and knees on the ground).

While you are inhaling to gaze up, press onto your hands and feet. This will allow air to fill your stomach as you look up.

As you let the breath out of your body, tuck your chin towards your chest and arch your back up toward the ceiling.

Carry on with this movement pattern, making sure to move with each breath.

Continue doing this for one to two minutes.


If you have problems with your wrists, try placing your hands slightly in front of your shoulders rather than exactly under them. Put a cushion under your knees to provide padding and support if you have any concerns about your knees.

Instead of going to a new position with each breath, simply hold each posture for anywhere between five and twenty seconds at a time to achieve deeper holds.

7. A portion of the Sphinx

The sphinx stretch is a mild backbend that gives you the opportunity to be both active and relaxed at the same time. This gentle backbend is great for stretching and strengthening your back, as well as your buttocks and chest.

Follow these steps to properly perform the sphinx stretch:

Lie on your stomach with your palms facing down and your elbows tucked behind your shoulders. Extend your arms in front of you with your palms facing down.

Put a little space between your feet. It is not improper form for your two largest toes to touch.

As you lift your head and chest, make sure to engage your lower back, buttocks, and thighs in a gentle manner.

Maintain a strong core by focusing on your lower back and abdominal muscles and taking deep breaths.

Put pressure on your pelvic by pressing it onto the floor.

You can either look straight ahead or close your eyes slowly.

This stance should be held for thirty seconds to one minute.


Many of the tasks you do, such as walking and running, and even something as simple as getting out of bed in the morning requires the usage of your lower back. Stretching on a regular basis is an excellent approach to developing and maintaining flexibility, as well as to assist relieve tension and contributing to the development of strength.

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