The Best Lower Back Stretches for Pain Relief

Lower Back Stretches

Lower Back Stretches – Millions of people across the globe suffer from back pain. Lower back pain alone takes up a good percentage of that. Studies have shown that stretching will ease your lower back pain. If you are suffering from lower back pain the following lower back stretches can help give you some relief. At the same time, they can help strengthen your lower back muscles.

I am no stranger to chronic back pain and have had to live with it for many years.  In the past, there was a time for me when stretching did help my back but I ended up getting away from it. That’s when I really got into power walking. Ideally, I should have been doing both but unfortunately, I didn’t.

However, I am happy to say I am stretching again. I have not been doing it long but I am glad to be doing it again. For now, I am only sticking to lower back stretches and will see how it goes.  

Lower Back Stretches for Pain Relief

A lady is doing a lower back stretch.

When starting out with lower back stretches, take your time and take it slow. If you have health concerns at all, it’s always best to consult your doctor first. These lower back stretches can be done more than once a day. Again, start off slow, and only do them once a day.

If you feel really sore then skip a day. If your pain seems to worsen then stop and call your doctor. These lower back stretches are meant to help you, not hurt you. Some soreness is to be expected. Trust what your body is telling you.

When you are doing these lower back stretches for pain relief, pay attention to your breathing. You should be able to breathe through these stretches. Meaning, not lose your breath. If you start losing your breath, slow down. Your stretching and breathing should be smooth. 

You may want to grab a bath towel, pillow, and chair (kitchen/fold-up). Keep these on hand just in case but you might not need it. You might not need the bath towel and pillow but at least you will have it handy.

Knee-to-Chest Stretch

Lower Back Stretches - A lady lays on her back on a mat. She has one leg pulled up towards her chest using her hands.

The focus of this stretch is on your hips, glutes, and thighs. You should feel the stretch in all those areas. 

Follow these steps for the Knee-to-Chest Stretch: 

You want to lay down on the floor on your back. Then bend your knees keeping your feet flat on the floor.

Straighten out one leg on the floor. If you need to keep it bent that’s OK.

Pull in one knee to your chest using your hands clasping them behind your thigh. 

  1. Keep your back as flat as you can on the floor. Make sure to keep your hips down and try not to lift them.
  2. Do not forget to breathe and hold this pose between 1 and 3 minutes.
  3. Next, repeat the process with the other leg.

You can always place a pillow behind your head if you need to for support. If your arms do not reach and you need some help with holding up your legs. Take a towel and put it around your leg.

Seated Piriformis Stretch

Here is another one of the lower back stretches. A man sits up right in a chair. He has his right leg lifted up resting on top of the left leg over the knee. His hands are on the inner calf of his right leg.

The Piriformis Stretch works the piriformis muscle. The muscle is located in your butt. This stretch is great for lower back pain. It can relieve pain and tightness in your butt not to mention the lower back.

Follow these steps for the Piriformis Stretch:

1. Start sitting upright in a chair with your feet flat on the floor.

2. Take your right leg, placing your right ankle just above your left knee.

3. Take your hands and push it down slightly on your right knee. Use your left hand to hold your ankle to keep it from sliding.  

4. Engage your stomach, sit up straight and lean forward.

5. Lean forward enough to feel the stretch in your left butt cheek (buttock).

6. Hold the stretch for 30 seconds, then relax.

7. Repeat this for the other side. 

8. Do this 2 to 3 times on each side.

Seated Pelvic Tilt Core

For this lower back stretch a lady sits up right in a chair. Her hands on her knees with her feet flat on the floor.

This stretch helps your glutes/butt muscles, hips and most of your back. It also stretches your abdominals, neck, and shoulders.

Follow these steps for the Seated Pelvic Tilt:

1. Sit on a chair with your hand on your hips.

2. Slowly curve your spine and roll you’re pelvis forward as far as you can without to much pain. 

3. Reverse, and tuck your tailbone underneath you curving your spine in the other direction.

4. Continue to move forward and backward for about 30 seconds. 

5. Another option is to lay down with your knees up and feet flat on the floor.

6. Arch your back down and tuck your bottom underneath you.

7. Reverse, by arching your back up towards the ceiling and your pelvis towards the floor.

8. Continue this for 30 seconds. 

9. Repeat this stretch 2 times each side.

Seated Spinal Twist


A lady lays on her back on the floor with her arms along her side. Her feet are flat on the floor with her knees up.

The Spinal Twist Stretch will stretch your back and buttocks. This, in turn, will give you more flexibility.

Follow these steps for the Spinal Twist Stretch: 

  1. Lie on your back with your knees bent and your feet are flat on the floor.
  2. Slowly let your knees drop to the floor until you feel a gentle stretch in your spine.
  3. Hold this for 10 seconds returning to your starting position.
  4. Next, let your knees slowly drop to the other side until you feel a stretch.
  5. You want to hold this for 10 seconds and return to your starting position.
  6. Repeat this multiple times on each side.

Child’s Pose

Lower Back Stretches - A lady is on her knees on the floor. Her arms are out straight in front of her with palms flat on the floor.

This Child Pose will help to relieve pain and tension on your spine, neck, and shoulders. This will help loosen up your tight lower back muscles. Along with improving your flexibility and the circulation of blood in the spine. This is one of my favorite lower back stretches.

Follow these steps for the Child Pose:

  1. Put your hands and knees on the ground and sit back resting your hips on your heels.
  2. Hold your hips in place as you lean forward. Then walk your hands out in front.
  3. At this point, you want to be resting on your belly with your thighs underneath. You can extend your arms out in front or alongside your body. Rest your arms with your palms facing up.
  4. Hold this pose for 30 seconds to 1 minute.
  5. This pose can be done multiple times during your stretching routine.  Remember, concentrate on your breathing. Your breathing and stretching should work as one.
  6. If sitting back on your legs is too much, roll up a shirt or bath towel, depending on how much support you need. Place it underneath your thighs resting on the back of your legs.

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