7 Stretches for Lower Back Pain

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To all of you dealing with back pain, I understand first-hand how much it can affect your daily life and how frustrating it can be! And a good stretching routine is essential to managing that pain. Learn 7 stretches for lower back pain in this post.

You never realize how much you use your back until it hurts and it seems to impact every part of life – Work, exercise goals, even just trying to relax…However, with proper care, the right physical exercise, and stretching you can find some relief.

As a disclaimer, I am not a doctor or physical therapist, so if you are experiencing back pain please reach out to your health care provider so they can provide you with individualized care as well.

However, I would love to share with you all the stretches that I have found to be most therapeutic and effective at easing my lower back pain in hopes that they can help you, too!

This post is going to tell you 7 stretches for lower back pain.

1. Child’s Pose

The first stretch for back pain I want to share is child’s pose. This stretch is a staple in yoga classes, so you may already be familiar with it.

Here’s what to do:

1. Kneel on the floor with toes together and knees hip distance apart
2. Lower your torso between your knees
3. Extend your arms outward in front of you, palms facing downwards
4. Relax shoulders, head, and neck towards the ground
5. Rest and breathe through the stretch as long as needed.

This pose often relieves a lot of back pain, so feel free to hold the stretch as long as feels comfortable.

2. Seated Hamstring Stretch

Lower back pain can result in really tight hamstrings. Because of that, it is important to stretch your hamstrings and relieve that tension.

Here’s what to do:

1. Sit on a flat surface with one leg straight in front of you (I like to sit in a chair and have a second chair or stool in front of me to rest the leg I am stretching)
2. For a greater stretch, pull toes toward your body using your hand or a yoga strap. I like to use a yoga strap like the one below because then I don’t need to lean forward and cause any strain to my back.

Hold this stretch for two minutes on one leg, and then switch and stretch the other leg for two minutes.

3. Seated Hip Stretch

Similar to your hamstrings, your hips will also have a tendency to become tight when you experience lower back pain. This seated hip stretch will help eliminate that.

Here’s what to do:

1. Sit upright in a chair
2. Cross your right ankle over your left knee
3. To increase the stretch, lean forward until you feel it in your hip

Hold this stretch for two minutes, then switch and repeat by crossing your left ankle over your right knee.

4. Knees to Chest

This stretch will help you relieve pain through lengthening of the lower back.

Here’s what to do:

1. Lie flat on your back with knees bent and feet flat on the floor
2. Pull one leg to your chest, keeping the other foot flat on the floor with knee bent or straight out in front of you (Choose whatever feels best for your back)
3. Hold knee to chest with both hands placed just below the knee

Hold this stretch for 30-60 seconds and then switch legs and hold for another 30-60 seconds.

5. Cat – Cow Stretch

Cat – Cow is another yoga staple that can really help with back pain.

Here’s what to do:

1. Get on your hands and knees with knees hip distance apart
2. Arch your back, pulling your belly button into your spine and letting your head drop downwards (This is the Cat portion of the pose)
3. Hold for 10 seconds
4. Then raise your head upwards and let pelvis drop downwards – your back will now be curved down towards the floor (This is the Cow portion of the pose)
5. Hold for another 10 seconds
6. Repeat the cat-cow stretch 10-15 times

6. Supported Bridge

The supported bridge allows your back to decompress through its supported elevation.

Here’s what to do:

1. Lie flat on your back with knees bent and feet flat on the floor
2. Lift your hips upward and place a firm cushion underneath them
3. Relax your body into the cushion and the floor

Hold this pose for 30-60 seconds and repeat a few times. Be sure to rest for 30-60 seconds between each repetition.

7. Pelvic Tilt

The pelvic tilt was a stretch that I was introduced to through physical therapy, and I find it definitely makes an impact in relieving lower back pain.

Here’s what to do:

1. Lie on your back with knees bent and feet flat on the floor. Your spine will naturally have a curvature that lifts the lower back slight from the ground.
2. Pull your belly button in towards your spine, pushing pelvis towards the ceiling
3. Tighten hips, glutes, and abs for 5 seconds then release

Repeat this process several times. Once you do this stretch regularly, you can start to increase the amount of time you hold the stretch from 5 seconds to however long feels comfortable for your body.

Those are the seven stretches for lower back pain that I have found most effective.

If you are experiencing lower back pain, hang in there! Try adding these stretches into your daily routine to start seeing results.

I know adding seven items to your busy day can be difficult, so start small with one or two and work your way towards the rest. Or choose a different stretch for each day of the week and just really focus in on one thing each day.

Back pain – or any pain for that matter – can be really frustrating, so be sure to take good care of your body.

In addition to proper stretching, see your health care provider if you have persisting back pain and look into other things that can help your pain as well.

The most important thing you can do is be patient with your body as it heals!

Comment below to let me know what you think of this post or if you find any other stretches that help with your back pain.

For more physical health posts, read more here:

• 11 Physical and Mental Health Benefits of Yoga
• 6 Ways to Avoid Cheating on Your Exercise Routine
• Full Body at Home Workout

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