13 Stretches for Lower Back Pain: Exercises to Help Relieve Discomfort

Did you know that over 80% of us will deal with lower back pain at some point? It’s such a common issue, and it can be caused by things like poor posture, sitting too much, or muscle strain. Adding some regular stretching to your daily routine can help ease that pain and boost your overall flexibility and mobility. Stretching can relax those tight muscles, get your blood flowing, and improve your range of motion, contributing to better physical health.

Here are 13 stretches for lower back pain that you can easily add to your daily routine. They can help you feel more comfortable and maintain a healthier, more active lifestyle:

1. Child’s Pose

1. Starting Position: Begin by kneeling comfortably on the floor. Keep your feet together and your knees about hip-width apart. Make sure your body is lined up correctly to avoid any strain.
2. Lowering Down: Slowly lower your hips back toward your heels. Your buttocks should move toward your feet, and you should feel a gentle stretch in your thighs and lower back.
3. Extending Arms: As you lower your hips, comfortably extend your arms forward. Keep your arms straight out in front of you with your palms on the floor. Feel the stretch along your arms and shoulders.
4. Head Position: Let your forehead touch the floor, or use a cushion for support if needed. This will help you maintain good alignment and avoid neck strain.
5. Breathing: Hold this position for 30 seconds to a minute, or even longer if it feels good. Focus on deep, slow breaths. Inhale deeply through your nose, letting your belly rise, and exhale fully, releasing any tension.
6. Relaxing Muscles: Focus on relaxing your lower back muscles and releasing any tightness. Feel the stretch along your spine and across your shoulders. Allow your body to sink deeper into the pose with each exhale.
7. Returning to Start: To come out of the pose, gently lift your hips away from your heels and return to kneeling. Move slowly and mindfully to avoid sudden movements that could cause discomfort or injury.

This pose is fantastic for stretching the back and hips, promoting relaxation and stress relief. It helps improve flexibility, reduces tension, and creates a sense of calm and well-being. Try to include this stretch in your daily routine to enjoy its full benefits.

2. Cat-Cow Stretch

Start by getting on all fours, ensuring your wrists are directly under your shoulders, and your knees are aligned under your hips. This is your starting position.

Cat Pose:

Inhale deeply: Arch your back as you breathe in. Let your belly lower towards the floor while your spine curves downward.

Lift your chest: Raise your chest towards the ceiling, letting your shoulder blades move down your back.

Look up: Gently lift your head and look upwards, stretching the front of your neck. Feel the stretch through your entire spine and hold this position for a few seconds.

Cow Pose:

Exhale fully: Round your spine as you breathe, arching your back towards the ceiling.

Tuck your tailbone: Engage your abs to pull your tailbone under, towards your knees. Imagine tightening your core.

Bring your chin to your chest: Lower your head, bringing your chin close to or touching your chest. Feel the stretch through the back of your neck and upper back, and hold this position for a few seconds.

Repeat these movements for several breaths, smoothly transitioning from Cat Pose to Cow Pose with each inhale and exhale. This sequence helps warm up your spine, increases flexibility, and relieves tension in your back and neck. Practicing these poses regularly can improve your posture, enhance spinal health, and provide a relaxing way to start or end your day.

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3. Downward-Facing Dog

1. Starting Position:

• Get down on all fours, ensuring your hands are right under your shoulders and your knees are under your hips.
• Extend your fingers broadly, directing your middle fingers forward.

2. Lift Your Knees:

• Tuck your toes under and slowly lift your knees off the ground.
• Try to straighten your legs as much as possible without locking your knees.

3. Form the Inverted V:

• Push your hips up and back to create an inverted V shape with your body.
• Let your head hang naturally between your upper arms, aligned with your spine.

4. Foot Position:

• Keep your feet hip-width apart, pressing your heels toward the floor.
• It’s fine if your heels don’t touch the ground; focus on keeping a straight spine and active legs.

5. Engage and Lengthen:

• Engage your quadriceps to relieve some weight from your arms.
• Press your hands into the ground and lift your hips to lengthen your spine.
• Keep your shoulders away from your ears and broaden across your collarbones.

6. Breathe and Hold:

• Hold this position for about 30 seconds, taking deep, steady breaths.
• Use each inhale to lengthen your spine and exhale to deepen the stretch.

7. Focus:

• Concentrate on lengthening your spine and opening your shoulders.
• Let your head and neck relax, hanging freely.

8. Release:

• To come out of the pose, gently lower your knees back to the ground, returning to the starting position on all fours.

Remember, the key is to keep an active stretch, proper alignment, and to breathe deeply and consistently. Enjoy the stretch, and take your time!

4. Cobra Pose

1. Starting Position: Lie face down on your yoga mat with your legs stretched behind you. Keep your feet together and press the tops of your feet firmly against the mat.
2. Hand Placement: Place your palms flat on the floor under your shoulders, keeping your elbows close to your body. Your fingertips should align with the tops of your shoulders.
3. Engage Your Core: Tighten your abdominal muscles to support your lower back before lifting. This will help stabilize your spine as you move into the pose.
4. Lift Your Upper Body: Inhale, press into your palms, and slowly lift your head, chest, and upper ribs off the ground. Maintain a slight bend in your elbows and keep them close to your body. Focus on using your back muscles rather than pushing too hard with your hands.
5. Pelvis Anchored: Keep your pelvis and lower body rooted to the floor. The lift should come from your upper back and chest, creating a gentle curve in your spine.
6. Gaze Forward or Upward: As you lift, keep your neck neutral or gently tilt your head back to look slightly upward. Refrain from putting pressure on the back of your neck.
7. Hold the Pose: Stay in this position for 15-30 seconds, breathing deeply and evenly. Focus on stretching your spine and opening your chest while maintaining the pose.
8. Release the Pose: To release, gently lower your chest and head back to the mat on an exhale. Relax your entire body and take a few deep breaths before repeating if you like.

Remember to move slowly and mindfully to avoid straining your back muscles. The Cobra Pose strengthens the spine, opens the chest, and improves overall flexibility.

5. Seated Spinal Twist

Sit on the ground with your legs stretched out in front of you. Now, take your right leg and cross it over your left leg, placing your right foot flat on the ground outside your left knee. Make sure your right knee is bent while keeping your left leg extended. Next, twist your torso to the right, bring your left elbow to the outside of your right knee, and keep your right hand on the floor for support. Hold this position for 30 seconds, enjoying the stretch in your back and sides. After 30 seconds, return to the starting position and repeat on the other side, crossing your left leg over your right and twisting to the left.

6. Supine Hamstring Stretch

1. Starting Position: Lie flat on your back on a comfy surface like a yoga mat. Extend both legs in front of you, ensuring your spine is in a neutral position, and your arms are relaxed by your sides.
2. Lifting the Leg: Slowly lift one leg straight up towards the ceiling. Keep the other leg extended on the ground, ensuring it stays straight and in contact with the floor. Avoid bending the knee of the leg that’s on the ground.
3. Using a Towel or Strap: Grab a towel or yoga strap and loop it around the arch or ball of your raised foot. Hold the ends of the towel or strap with both hands.
4. Gently Pull the Leg: Gently pull your raised leg towards your chest using the towel or strap. Keep the knee of your raised leg straight. You should feel a nice stretch along the back of your thigh and lower buttocks, which is your hamstring muscle.
5. Hold the Stretch: Hold this position for about 30 seconds. Breathe deeply and try to relax into the stretch, allowing your hamstrings to lengthen gradually.
6. Switch Sides: After holding the stretch for 30 seconds, slowly lower your raised leg back to the starting position. Repeat the same steps with the other leg, ensuring your movements are controlled and gentle to avoid injury.

Following these steps, the supine hamstring stretch helps improve flexibility, reduce muscle tightness, and support overall leg mobility.

7. Pigeon Pose

1. Start Position: Begin on your hands and knees in a tabletop position. Make sure your knees align with your hips and your hands are positioned directly under your shoulders.
2. Bring Knee Forward: Gently bring your right knee forward, placing it near your left hand. Your right shin should form a slight angle under your torso.
3. Extend Opposite Leg: Slide your left leg straight back behind you, fully extending it. Ensure your left knee and the top of your left foot rest on the ground.
4. Adjust for Comfort: Adjust your right leg so your right foot comfortably rests with your right heel near your left hip. Align your hips with the front of your mat.
5. Lower Onto Forearms: Slowly lower your upper body, bringing your forearms to the ground before you. Keep your back leg extended and your hips squared. You should feel a deep stretch in the front of your hips, particularly the right hip.
6. Hold the Pose: Stay in this position for about 30 seconds, breathing deeply and allowing your body to relax into the stretch.
7. Switch Sides: To release the pose, gently push back onto your hands and bring your right leg back to the starting position. Repeat the same steps on the opposite side, bringing your left knee forward and extending your right leg back.
8. Repetitions: Repeat this stretch a few times on each side, especially if you feel tight or need extra stretching in your hip area.

8. Seated Forward Fold

1. Starting Position: Sit down with your legs extended straight in front of you.
2. Posture Alignment: Sit straight and tall, engaging your core muscles to support your back.
3. Movement: Lean forward by hinging at your hips, not your waist, to keep your back aligned and avoid straining your lower back.
4. Reaching Forward: Reach your arms towards your feet or toes. If you can’t get them, hold onto your shins or use a strap around your feet for support.
5. Spinal Alignment: Keep your spine long and straight as you lean forward. Avoid rounding your back to maximize the stretch and reduce injury risk.
6. Holding the Position: Hold the stretch for about 30 seconds.
7. Breathing: Take deep, steady breaths throughout the stretch. With each exhale, try to relax deeper into the fold without forcing it.
8. Ending the Stretch: Slowly come back up to a seated position, keeping your back straight as you do so.

This pose stretches your hamstrings, lower back, and calves. Plus, it’s calming for the mind and can help reduce stress.

9. Half Frog Pose

1. Starting Position: Lie flat on your stomach on a yoga mat or any comfortable surface. Stretch your legs behind you and let your arms rest by your sides.
2. Bend One Knee: Gently bend your right knee, bringing your heel towards your glutes. Let your left leg stay straight and relaxed on the ground.
3. Grip Your Foot: Reach back with your right hand and softly grasp your right foot or ankle. For help, use a strap or towel looped around your foot.
4. Adjust the Stretch: Slowly pull your right foot towards your body until you feel a gentle stretch along the front of your right thigh and hip flexors. Be careful not to pull too hard to avoid any strain or injury.
5. Maintain Alignment: Keep your pelvis grounded and your hips even. Let your upper body relax, with your forehead resting on the mat or your left arm.
6. Hold the Position: Stay in this stretch for about 30 seconds, breathing deeply and steadily to help your muscles relax.
7. Release and Switch Sides: Gently let go of your right foot and extend your leg back to the starting position. Do the same on the left side by bending your left knee and using your left hand to pull your left foot towards your glutes.

Following these steps, you can enjoy the Half Frog Pose safely and effectively, giving your thighs and hip flexors a good stretch.

10. Bridge Pose

1. Starting Position: Lie on a comfy, flat surface like a yoga mat. Bend your knees, and place your feet flat on the ground, hip-width apart. Place your arms by your sides, palms facing down.
2. Foot Placement: Move your feet close enough to your hips so you can just touch your heels with your fingertips when your arms are extended along the floor.
3. Engage Core and Legs: Gently tighten your core muscles and press your lower back into the ground to stabilize your spine.
4. Lift Your Hips: Push through your feet, especially the heels, and lift your hips towards the ceiling. Squeeze your glutes and thighs to help with the lift, aiming to form a straight line from your knees to your shoulders.
5. Adjust Your Arms: Keep your arms extended along the floor with palms down, or if you like, interlace your fingers beneath your back for extra stretch and support.
6. Maintain the Position: Hold this elevated position for about 30 seconds. Keep breathing steadily and engage your core and glutes to maintain the posture.
7. Lowering Down: After holding the pose, gently release your hands if they are interlaced and slowly lower your hips back to the starting position. Do this movement in a controlled manner to avoid any strain.
8. Repeat: If you feel up to it, you can do more repetitions, gradually increasing the duration of the hold as you get stronger and more flexible.

11. Figure Four Stretch

1. Starting Position: Lie on your back on a comfy surface like a yoga mat. Bend your knees and place your feet flat on the ground, keeping them hip-width apart.
2. Crossing the Ankle: Lift your right leg and rest your right ankle over your left knee, making a figure four shape with your legs.
3. Position Adjustment: Make sure your right ankle is on the lower part of your left thigh, near the knee, with your right knee pointing outward.
4. Applying Pressure: Gently press down on your right knee with your right hand to intensify the stretch in your right buttock and hip area.
5. Feeling the Stretch: You should feel a deep stretch in your right glute and possibly your right hip. It should be comfortable, not painful.
6. Holding the Stretch: Stay in this position for 30 seconds, keeping your back flat on the ground and taking deep breaths to help your muscles relax.
7. Switching Sides: Gently release the stretch, place your right foot back on the ground, and repeat on the left side by crossing your left ankle over your right knee.
8. Final Position: After holding the stretch on the left side for 30 seconds, release and return to the starting position with both feet flat on the ground.

This stretch helps improve flexibility in your hips and glutes, relieving tension and boosting overall mobility.

12. Kneeling Lunge

1. Starting Position: Begin by getting into a lunge position:

• Place one knee on the ground. This is your back leg.
• The other foot should be flat on the ground before you, forming a 90-degree angle at the knee. This is your front leg.
• Ensure your torso is upright and your spine is straight.

2. Hand Placement: Place both hands on your hips. This will help you keep your balance and maintain proper posture throughout the stretch.
3. Executing the Stretch:

• Gently push your hips forward. Do this slowly and carefully to avoid sudden movements that might cause injury.
• As you push your hips forward, you should begin to feel a stretch in the front of your hip, particularly in the hip flexors of the leg with the knee on the ground.

4. Holding the Stretch:

• Maintain this position and hold the stretch for 30 seconds. Remember to breathe deeply and consistently, as this helps to relax your muscles and deepen the stretch.
• Ensure that your front knee does not go beyond your toes, as this can strain your knee joint unnecessarily.

5. Switching Sides: After holding the stretch for 30 seconds, carefully switch sides:

• Move back to the starting position.
• Now, place the other knee on the ground and the opposite foot flat on the ground in front of you.
• Repeat the stretch by gently pushing your hips forward and holding for another 30 seconds.

6. Tips for Safety and Effectiveness:

• Keep your core engaged throughout the stretch to protect your lower back.
• Avoid arching your lower back excessively as you push your hips forward.
• If you experience any pain (as opposed to a mild stretch sensation), stop immediately and reassess your form.

Incorporating this kneeling lunge stretch into your routine can help improve hip flexibility, which is essential for various movements and activities.

13. Reclining Pigeon Pose

1. Starting Position: Lie down on your back. Bend your knees so your feet are flat on the ground, about hip-width apart.
2. Crossing the Ankle: Lift one leg and cross that ankle over the opposite knee, forming a figure four with your legs. Ensure your crossed ankle rests just above the knee, not on it.
3. Lifting the Leg: Slowly lift the leg still on the ground towards your chest while keeping the figure four shape. You should feel a stretch in your buttocks and the outer thigh of the crossed leg.
4. Holding the Pose: If you need a deeper stretch, gently pull the uncrossed leg closer to your chest with your hands. Keep your back flat on the ground and hold the stretch for about 30 seconds.
5. Switching Sides: After holding for 30 seconds, slowly lower the uncrossed leg back down. Release the crossed leg and return both feet to the starting position. Repeat on the other side.
6. BreathingBreathing: Remember to breathe deeply and steadily throughout the stretch. Inhale as you
7. Modification: If holding the uncrossed leg is tough, use a strap or towel around your thigh for extra help.

Following these steps, you can comfortably perform the Reclining Pigeon Pose to stretch and relieve tension in your glutes and hips.

Here is a table with the important points and descriptions from the document:

Important Point	Description
Child’s Pose	A resting pose that gently stretches the back, hips, and shoulders. Helps relieve lower back tension and promotes relaxation.
Cat-Cow Stretch	A gentle, dynamic stretch that warms up the spine, increases flexibility, and relieves tension in the back and neck.
Downward-Facing Dog	An inversion that stretches the hamstrings, calves, and spine while building strength in the arms and shoulders.
Cobra Pose	A backbend that stretches the abdomen, chest, and shoulders while strengthening the spine and arms.
Seated Spinal Twist	A twist that releases tension in the lower back, improves spinal mobility, and aids digestion.
Supine Hamstring Stretch	A stretch that targets the hamstrings, relieving tightness and improving flexibility in the back of the legs.
Pigeon Pose	A deep hip opener that stretches the glutes, hips, and lower back while improving range of motion.
Seated Forward Fold	A forward bend that stretches the hamstrings, lower back, and calves while promoting relaxation.
Half Frog Pose	A stretch that targets the hip flexors and inner thighs, improving mobility and reducing lower back tension.
Bridge Pose	A backbend that stretches the spine, chest, and hips while strengthening the back and leg muscles.
Figure Four Stretch	A stretch that targets the glutes and outer hips, improving mobility and reducing lower back tension.
Kneeling Lunge	A stretch that targets the hip flexors and quadriceps, improving flexibility and reducing lower back strain.
Reclining Pigeon Pose	A variation of Pigeon Pose that deeply stretches the glutes and outer hips while lying on the back.

Conclusion

Dealing with lower back pain can be incredibly frustrating and even debilitating at times. However, adding some simple stretches to your daily routine can make a world of difference in providing relief and preventing future discomfort. These 13 stretches focus on key muscles in your lower back, hips, and surrounding areas, helping to increase flexibility, reduce tension, and promote better spinal health overall. By spending just a few minutes each day on these exercises, you can keep your back healthier and enjoy a better quality of life.

Frequently Asked Questions (FAQ)

1. How often should I perform these stretches?

Aim to do these stretches daily or at least three to four times a week for noticeable improvements in flexibility and reduction in lower back pain.

2. Can these stretches help with chronic lower back pain?

Absolutely! Regular stretching can ease chronic lower back pain by enhancing flexibility, reducing tension, and promoting better spinal health.

3. How long should I hold each stretch?

Hold each stretch for about 30 seconds. Remember to breathe deeply and steadily throughout.

4. Are these stretches suitable for beginners?

Yes, they’re designed for all fitness levels, including beginners. Pay attention to your body’s signals, and don’t overexert yourself.

5. What should I do if a stretch causes pain?

If you feel pain (not just a mild stretching sensation), stop immediately and check your form. Avoid pushing through pain, as it might result in injury.

6. Do I need any special equipment to perform these stretches?

No special equipment is needed. A yoga mat can add comfort; a strap or towel might help with specific stretches.

7. How quickly can I expect results from these stretches?

Results vary, but after a few weeks of consistent stretching, you might start seeing improved flexibility and relief from lower back pain.

8. Can I perform these stretches before bed?

Yes, stretching before bed can help relax your muscles and prepare you for a good night’s sleep. It’s a great addition to your nighttime routine.

9. Should I warm up before doing these stretches?

A few minutes of light activity, like walking or marching in place, can be beneficial to increase blood flow to your muscles before stretching.

10. Can these stretches prevent future lower back pain?

Incorporating these stretches into your routine can help prevent future lower back pain by improving muscle flexibility and strength and supporting better spinal alignment and posture.

11. How do I know if I’m doing the stretches correctly?

Follow the detailed steps provided and pay attention to how your body feels. If needed, consider consulting a physical therapist or trainer for personalized guidance.