13 Best Stretches for Lower Back Pain
Lower back pain might not sound like something you need to worry about, but when over 619 million people worldwide, opens in a new tab struggle with it, it’s better to be safe than sorry. And it’s not just something your parents or athlete friends struggle with, either — it can be caused by everyday things like posture, overusing muscles, or not being active enough.
The good news is that gentle, consistent stretching can help soothe flaring muscles, restore mobility, and make sitting at your desk or bending to tie your shoes feel a lot more comfortable. Read on for 13 stretches that can help with lower back pain and how to do them.
Why Does Stretching Matter for Lower Back Pain?
Your back relies on multiple muscles and connective tissues, opens in a new tab to keep everything aligned and stable. When those tighten up — for instance, if your hamstrings shorten from too much sitting or your hip flexors grip from stress — your spine absorbs the extra tension.
This is where stretching can help/ Gentle, targeted stretches lengthen shortened muscles, improve blood flow, opens in a new tab, and increase joint mobility. This reduces the mechanical stress placed on your lower back and gives your nervous system a chance to chill out, which can help lower pain.
How Else Can You Ease Back Pain?
Stretching is powerful, but it’s only part of a balanced approach to back pain. Building strength,
Plus, there are some small things you can do throughout the day to support your body. For example, you can drink a cup of our Mushroom Coffee+. Each cup contains collagen, which can support healthy connective tissue and the muscles that stabilize your spine.
13 Stretches for Lower Back Pain
When you’re struggling with lower back pain, you need relief now — and we get it. Here are 13 stretches that can help ease your back pain.
1. Knees to Chest
Lie on your back, pull both knees toward your chest, and hug them in. This simple move stretches the lumbar extensors, the muscles that often get tight after hours at a desk. Hold for 20 to 30 seconds, breathe, and repeat a couple of times.
2. Reclined Spinal Twist
Start on your back, bring your knees up, then gently drop them to one side while keeping your shoulders anchored to the floor. You’ll feel a nice release in your lower back and glutes as you hold for 20 to 30 seconds. Switch sides for balance. This twist helps restore rotational mobility and is great for the times your spine feels like it’s resisting basic human movement.
3. Cat-Cow
Get on all fours and alternate between arching your spine toward the ceiling (cat) and dipping your belly toward the floor while lifting your head (cow). Move slowly through eight to 12 reps, syncing each shift with your breath. This yoga classic loosens spinal joints, stretches your core, and gently activates back muscles.
4. Child’s Pose
From a kneeling position, sit your hips back onto your heels and stretch your arms forward until your forehead touches the floor (or a pillow, no judgment). Stay here for 30 seconds and breathe deeply. This pose lengthens the spine while giving your hips and lower back a gentle release.
5. Standing Hamstring Stretch
Place one heel on a step or low surface, keep a micro-bend in the knee, and hinge forward slightly at the hips. Hold for 20 to 30 seconds per side. The hamstrings, when tight, tug on your pelvis and add stress to your lower back. By loosening them up, you can relieve that downward pull.
6. Figure Four
Sit down, cross one ankle over the opposite knee to form a “4” shape, then lean forward gently. Hold for 20 to 30 seconds, switch sides, and enjoy the glute and piriformis release. This stretch is especially helpful if you’ve got sciatic-like discomfort, since the piriformis muscle can irritate the sciatic nerve, opens in a new tab when tight.
7. Hip Flexor
Step one foot forward into a lunge, drop the back knee, and gently tuck your pelvis under (think “tailbone down”). Shift forward until you feel a stretch in the front of your hip. Hold for 20 to 30 seconds on each side. This lengthens the hip flexors, which tighten from endless sitting and pull your pelvis forward, straining your lower back.
8. Couch Stretch
Set up in a half-kneeling position with your back shin resting against a couch or wall. Lean forward slightly while tucking your pelvis under. Hold for 20 to 30 seconds and breathe. This one digs deeper into the quads and hip flexors, two groups that can cause back pain.
9. Pigeon Pose
From a plank or hands-and-knees position, bring one knee forward and angle it across your body while sliding the opposite leg back. Ease down into the stretch and hold for 20 to 30 seconds. Pigeon pose targets the glutes and external rotators, which are frequently the cause of lower back pain.
10. Thoracic Rotation
Lie on your side with knees bent and stacked. Extend both arms forward, then slowly open the top arm across your body, rotating your chest toward the ceiling. Hold for a few breaths, then repeat eight to 10 reps on each side. This one frees up the mid-back (thoracic spine), which often stiffens from slouching.
11. Child to Cobra Flow
Lie face down with your hands under your shoulders. Gently press your chest up while keeping your hips on the ground, extending your spine. Hold briefly, lower, and repeat eight to 12 reps. This move targets the lumbar extensors and can be especially soothing for disc-related stiffness.
12. Quadratus Lumborum (QL) Side Stretch
Stand tall with feet hip-width apart. Reach one arm overhead and lean to the opposite side, creating a C-shape through your torso. Hold for 20 to 30 seconds per side. This stretch zeroes in on the quadratus lumborum, a little muscle along your lower back that often fuels stiffness.
13. “World’s Greatest” Stretch
Step into a deep lunge, place your elbow near your front foot, then rotate your torso and reach that same arm toward the sky. Switch sides after six to eight reps. Despite the dramatic name, this move earns its title by targeting hip flexors, hamstrings, and thoracic rotation all at once.
The Bottom Line
Lower back pain might be common, but it doesn’t have to stick around forever. With a little consistency, these 13 stretches can help release tight muscles, improve posture, and give your spine the mobility it craves.
Pair them with strength work, good posture habits, and maybe a cup of Mushroom Coffee+ for some extra support, and you’ll feel a difference. For more tips on how to support your body from the inside out, check out the Everyday Dose blog, opens in a new tab today.
Sources:
Low back pain | WHO, opens in a new tab
Stretching: Focus on flexibility | Mayo Clinic, opens in a new tab
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