The Best Lower Back Stretches for Pain Relief

Lower Back Stretches - There is a middle aged man and woman standing on a manicured lawn. They are wearing jogging attire. Facing away from you, there arms are fully extended above their heads.They are stretching their upper bodies to the left.

Lower Back Stretches – Millions of people across the globe suffer from back pain. Lower back pain alone takes up a good percentage of that. 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.

Hi, My name is Drew Conroy and I have been dealing with chronic back pain 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 - Getting Started

When starting out, 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

A lady is on her back on the floor. She has her arms wrapped around her legs with her knees pulled up to her chest.

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

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.

Pelvic Tilt Core

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 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

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.

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.

Cat and Camel

This photo shows the same lady twice. Towards the top of the photo the lady is dressed in workout clothes and is on her hands and knees on a mat. She has her mid section of her body body pushed down a little. Then below herself we her again. She is on her hands and knees again bu

The Cat-Camel stretch works on your shoulders, chest, and neck.

To do the Cat-Camel stretch, follow these steps:

1. Start on the floor or even on a bed if it’s more comfortable with your hands right under your shoulders. If you have knee problems a bed or sofa might be a better choice than the floor.

2. Push your back down towards the floor.

3. Then, push up tucking your bottom underneath with your back arched up. 

4. Continue to transition back and forth between positions slow and controlled.

5. Press and hold each position from 5 to 30 seconds.  

6. Do each position 3 times.

Sphinx Stretch

A lady is laying face down resting on her forearms with her head up.

This Sphinx Stretch will strengthen your chest, spine, and buttocks. If you have lower back pain this may irritate it so take it slow. I am speaking from my personal experience. I know I can not do this exercise without feeling pain. If that’s the case for you, skip this exercise. 

Follow these steps to do the Sphinx Stretch: 

You want to lay down on your stomach on the floor or a bed. Make sure your elbows are underneath your shoulders and have your hands extended in front with your palms facing down.

Place your feet about a foot apart. 

Slowly lift your head and chest. Then gradually engage your lower back, thighs, and buttocks.

You want your pelvis pressed into the floor.

Breathe slowly as you feel the stretch.

Hold while concentrating on your breathing for 1 to 3 minutes.

Repeat this exercise 2 to 3 times. 


I hope these exercises work for you. Listen to your body and if it’s telling you to stop, you need to stop.  If these exercises do not work for you and you want to try something else? I  I have provided some curated products below to relieve back pain. These are some of the best products out on the market today for Lower Back Stretches. 

Products for Lower Back Stretches and Pain

SOLIDBACK Lower Back Pain Relief Treatment Stretcher

This SOLIDBACK is like a swiss army knife for your back. It can be used as a Stretcher Lower Back Pain Relief Treatment. It provides Chronic Lumbar Support. Additionally, you can use it for a Herniated Disc, inflamed or irritated Sciatic Nerve, Spinal Stenosis, and to correct your posture. If you are traveling or just need a little extra support at night for your head? It works well as a Pillow Cushion. You can also use it as a Brace Product Alternative. 

This product was created by a doctor and has proved to be a very effective Stretcher for the lower back. SOLIDBACK is used for targeted stretching that delivers accelerated pain relief without having to take medication.

When used daily you can achieve relief from Back and Sciatic Back Pain. This is also used as a stress reducer. It only takes about 10 minutes a day and in a short amount of time you should feel your pain dissipating. The amount of time as in days it takes to get relief, will vary from person to person. It’s very easy to use and comes with step by step instructions which are really short. Because all you will be doing is resting your body on the SOLIDBACK Stretcher for certain periods of time. The directions will fill you in on that along with the proper techniques on how to use it properly. 

If you use SOLIDBACK on a consistent basis. You should see a significant improvement in your flexibility.

This product has firm but flexible bumps that will gently massage and stretch your muscles along with soft tissue. This can help alleviate your perpetuating pain from headaches, cramps, tension, and spasms. This can effectively target the source of your chronic pain and alleviate it. 

Pain relief with SOLIDBACK is controlled by how much pressure the device’s bumps are applied to your back. You want to roll the device back and forth until you find your pain point. Then at that point, focus on getting a nice deep massage. The SOLIDBACK comes with a free gift in the form of a Spiky Massage Ball. This is often referred to as a porcupine ball. It’s a massage ball that features sensory nodules that are used to penetrate deep down into the muscle. The Spiky Massage Ball is great for giving yourself massages.

Multi-Level Back Stretching Device by Magic Back Support

This multi-level back stretcher is a small and lightweight back stretching device. It relaxes and provides immediate back pain relief. It could be due to things like poor spinal alignment and tight muscles.

The back stretcher is specifically designed to deliver a relaxing backstretch. When you use this device it has the ability to get rid of chronic back pain. For some, this will last for long extended periods of time. This stretcher is built with a lightweight yet robust Acrylonitrile Butadiene Styrene (ABS). This is made from opaque thermoplastic and amorphous polymer. This is known as ABS plastic material.

The device is perfect for having in your home, traveling, in an office or anywhere for that matter. If you put this product in your car seat or on a yoga mat while exercising, this will help in having a therapeutic yoga session. This multi-utility stretcher functions as a shoulder and back massager. This unit provides excellent lumbar support by relieving tense muscles.

The multi-level Back Stretcher is recommended and used by Medical Physicians, Chiropractors, and Sports Enthusiasts alike.  

Some of the benefits of the Multi-Level Back Stretching Device by Magic Back Support:

  • Relieve your chronic upper, middle and lower back pain.
  • If you have postural imbalances it can correct them.
  • It has the ability to restore the natural curvature of the back.
  • It will give you better flexibility in the shoulders and back muscles.
  • This stretcher will stretch your back at different adjustable levels of intensity.
  • It’s also designed to give you lumbar back support when sitting in a chair.

It weighs in at only 1.4 pounds, making it one of the most lightweight portable back stretchers out today. It may be lightweight but it’s durable and tough enough to last.  No matter how much you may weigh or the frequency of use.

Its drawback may be the fact that it is durable. The trade-off is that it is made with very hard material making it durable. The worry is that it may be too hard for long-lasting comfort. Also, the knobs it comes with are smaller than many other back stretchers. This may make it a little uncomfortable for some people when using it. 

Note: When possible I will include company videos for their products. Not all companies will make videos for their products. In that event, I will sometimes include other video reviews when possible. 

ChiFit Lumbar Back Pain Relief Device

The ChiFit Lumbar Back Pain Relief Device has a multi-level design. It’s super easy to adjust the positions for this back stretcher. Its lightweight construction makes it a snap to take with you anywhere. The design comes with acupressure grants for maximizing the lumbar support to reduce muscle pain. Setting your referred stretch is easy to do with the three gear adjustment. 

The acupressure is key to loosening up your lumbar and back tension. This product comes with a 100% Satisfaction Guarantee or your money back. 

The ChiFit Lumbar Back Stretcher Massager with Acupressure will be like having your own personal masseuse. The best part is you only have to pay for this masseuse once.

You’ll be pretty impressed with just how good your body will feel after using the ChiFit Lumbar Back Stretcher Massager. As you are getting more advanced, you can adjust the curve on the arch level settings. Not only is this a great pain reliever but your posture will be improved. This product not only relieves back tension with acupressure but also offers adequate lumbar support from a memory foam sponge. Some users of this product swear by the acupressure grants of this unit. They say it really makes a difference in helping to relieve their back pain after a stressed-out day. It’s convenient for both home and office use.

In many ways, this back stretcher is similar to the Multi-Level Back Stretching Device by Magic Back Support listed above. However, the knobs on this device are bigger and this back stretcher is a few dollars cheaper than the Multi-Level Stretching Device. 

It only takes just a few minutes a day to gradually realign your spine. This can easily and effectively be achieved with Dr. Todd Sinett Backbridges the “Backbridge”. This device provides lumbar support and pain relief for your lower and upper back. It comes with an adjustable stretching and strengthening back arch that is highly adjustable and easy to make adjustments.

The Backbridge is generally more expensive than other similar devices. However, the Backbridge is not like any of the other back stretchers in that this one is more adjustable. It allows you to really work your way up with your stretches. Changing small increments, increasing or decreasing your stretch, as you move up to the next level. 

If you are looking for a back stretcher that gives you more control over your stretches then Backbridge is for you. When it comes to other adjustable back stretchers they usually only have 3 intensity levels. Backbridge gives you 5. In addition, it is much easier to adjust. To adjust any of the others you need to squeeze the equipment to change the arch shape. From here, you can easily stack or unstack layers depending on the stretch intensity you want. You will be either creating or taking down the arch.

It only stands to reason that If you’re not very flexible, start with the first arch which is the base. As your flexibility grows, you can increase the arch in small segments. This back stretcher comes with a money-back guarantee.

One final thing I wanted to mention is that the Backbridge covers a very large area, unlike most other stretchers. This allows for more flexibility with your spine.

Dynamic Wedge Automatic Lumbar Traction by M PAIN MANAGEMENT TECHNOLOGIES

The Dynamic Wedge Lumbar Traction device by Pain Management offers that much-needed relief from lower back pain. Its ergonomically design uses an array of stimulants to ease sore muscles, reducing stiffness in the spine. This works well for those who suffer from lumbar degeneration, sprains, and muscle strains. Along with sciatica and lumbar hyperosteogeny. 

This device utilizes infrared heat and light therapy together with vibration and massage. The Automatic Lumbar Traction device implements treatment options to give you customized pain relief. The settings allow you to adjust the intensity from a remote giving you that much-needed comfort and convenience. 

The settings include soothing heat for those aching muscles. The Pain Management Technologies’ in the Dynamic Wedge makes it a breeze for easy customization. The infrared heat can be adjusted with just the push of a button. You can select the pre-programmed auto treatment feature or personalize each 15-minute session to fit your individual needs. 

The ergonomically design provides that much needed exceptional support for the lumbar area. It comes with a pneumatic traction device that you can easily inflate or deflate for individual comfort. It’s portable and compact. The lumbar traction device allows you to use it on all flat surfaces for that on the go relief. 

The Dynamic Wedge comes with a one year warranty.

Sunny Health & Fitness Invert Extend N Go Back Stretcher Bench

This durable invert stretcher comes with an inversion bench that is built from steel. It is protected by a thick layer of upholstery padding. This assures comfort while keeping you safe. The Sunny Health & Fitness Invert Extend N Go Back Stretcher Bench is 72L X 27W X 28H. This back decompression machine comes with 3 length settings that provide multi-stretch functions. This allows you to target different muscles. The ankle holders come with 4 different length and height settings. Keeping you secure, safe, and stable.

It provides an easy reach crank to comfortably and safely stretch your back,  hips, and legs. This will help in eradicating your back pain. There are high density, foam cushioned rollers for your underarms and legs. It provides full comfort with relief from back pain and pressure. The Spine stretcher comes with 3 different inversion settings. Those settings make is possible for multi-stretch settings and inversion type therapy. The purpose of having Inversion therapy is to help alleviate back, muscle spasms, muscle tension, and sciatica pain. This is built to support up to 350 LB.

The back stretcher is built with large heavy-duty handlebars to guide you on to the padded backrest. The rollers will keep your ankles intact while supporting your body during your stretches. It comes with convenient transport wheels for easy movement if you need to change locations or move it into storage after use. 

Spinal Decompression is another way you can reduce back pain. Learn More about Spinal Decompression at Home. 

Drew Conroy

Drew Conroy

If you are suffering from Back Pain like I do, I would love to hear your story. Have a Great Day!

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