9 Best Lower Back Stretches That Can Help Relieve Pain And Stiffness

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Lower back stretches target the muscles and structures in the lumbar region of the spine. They help to alleviate tension, increase flexibility, and improve the health of the lower back.

Lower back stretches can also help reduce discomfort, promote relaxation, and prevent lower back pain.

Regularly incorporating those stretches into your regimen can help relieve lower back discomfort, maintain optimal back function, and improve spinal health and posture.

Best Lower Back Stretches For Improved Flexibility And Mobility

Lower back stretches can benefit anybody with lower back pain or stiffness. These may be due to various reasons, including poor posture, muscle imbalances, or injury.

Below are some of the best lower back stretches that can help improve flexibility and mobility. Regularly incorporating the stretches into your regimen can help reduce or eliminate lower back discomfort and help maintain optimal back function.

Please note that it is essential to perform the stretches with proper form and consult a healthcare professional if you have chronic or severe back issues.

Child’s Pose

The Child’s Pose, also known as Balasana in yoga, is one of the relaxing and best lower back stretches that targets the muscles in the lower back, hips, and thighs.

The Child’s Pose gently stretches and relaxes the lower back muscles, helping to provide relief from tension or discomfort.

The pose can also open up the hips, particularly the hip flexors and rotator muscles, which can be tight from sitting or inactivity.

Why/How It Works

• The Child’s Pose allows the lower back muscles to elongate, providing relief from compression and tension.
• The gentle stretch on the hips helps to improve hip flexibility.
• The pose also encourages relaxation and a sense of calm, making it an excellent option for stress relief and mental relaxation.
• Focusing on deep, rhythmic breathing while in the pose can enhance its calming effect and help you release stress and anxiety.

Steps to Follow

• Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
• On an exhale, sit back on your heels, reaching your arms forward and allowing your forehead to rest on the floor.
• Keep your arms extended in front of you with your palms facing down or your hands together.
• Relax in this position, focusing on your breath and allowing your body to sink into the stretch. You can keep your knees together or apart, depending on what is comfortable for you.
• Hold the pose for as long as you find it comfortable, typically 30 seconds to a few minutes.
• Gently use your hands to lift your torso back to the tabletop position to come out of the pose.

Child Pose Modifications

Wide-Knee Child’s Pose

If you find it uncomfortable to keep your knees together, you can spread your knees apart to create more space and reduce pressure on the hips.

Arms Variation

Experiment with different arm positions. You can extend your arms in front of you, place them alongside your body with your palms up, or even reach your arms to one side for a side stretch.

Use Props

You can place a cushion or folded blanket between your hips and heels for added support and comfort if you find it challenging to sit back on your heels.

Cat-Cow Stretch

The Cat-Cow Stretch is one of the potent lower back stretches and yoga sequences that can help improve spinal flexibility. It can also help alleviate tension in the back and neck.

You can use the Cat-Cow Stretch as part of a yoga warm-up or to relieve back stiffness.

Steps to Follow

• Start in a tabletop position with your wrists under your shoulders and your knees under your hips.
• Inhale as you arch your back, drop your belly, and lift your head and tailbone upward.
• Keep your shoulders away from your ears and open your chest. That is the “Cow” position.
• As you exhale, round your back, tuck your chin to your chest, and arch your spine upward.
• Imagine pushing the floor away with your hands and knees. That is the “Cat” position.

Why/How It Works

• The Cat-Cow Stretch is an excellent way to warm up the spine and promote flexibility and mobility. It gently stretches the muscles along the spine and engages the abdominal muscles.
• The “Cat” phase of the stretch can help flex and round the spine, helping to relieve tension and improve flexibility, particularly in the upper back and neck.
• The “Cow” phase arches the spine, helping to relax the lower back and stretch the abdominal muscles.
• The Cat-Cow Stretch is one of the best lower back stretches that encourages the synovial fluid in the spine’s joints to circulate, helping to improve the spine’s health.

Cat-Cow Stretch Possible Modifications

It is one of the best lower back stretches that combines two complementary poses to gently warm up the spine, improve flexibility, and relieve tension in the back and neck. You can modify it in various ways to meet your needs.

Hand and Knee Position

Ensure that your hands are directly under your shoulders and your knees are under your hips.
The position provides stability and support.

Variations in Speed and Depth

You can vary the speed and depth of the stretch based on your comfort and needs.
You can make it more dynamic or hold each phase longer, depending on what feels best for your body.

Wrist Support

If you have wrist issues, consider using a cushion or a yoga wedge under your hands to reduce pressure on your wrists.

Seated Forward Bend

The Seated Forward Bend, or Paschimottanasana in yoga, is one of the best lower back stretches that provide a deep stretch to the posterior chain, targeting the hamstrings and lower back.

It is one of the excellent lower back stretches that can help increase flexibility in the posterior body and promote relaxation. It gently targets the muscles along the lower back, especially in the lumbar region.

The forward bend encourages spinal flexion, which can help improve spinal flexibility and relieve tension in the back. It can also work on the calf muscles to some extent.

Why/How It Works

• The hinge at the hips allows for a deep stretch of the hamstrings, which can help increase flexibility and reduce tightness in the back of the legs, making it one of the best lower back stretches that help relieve stress in the legs.
• It encourages spinal flexion, helping to relieve tension in the lower back and improve spinal flexibility.
• The forward bend also promotes relaxation and can have a calming effect on the mind.

Steps to Follow

• Sit on the floor with your legs extended straight in front of you.
• Sit up tall to lengthen your spine.
• Inhale and extend your arms overhead.
• Exhale, hinge at your hips, and bend forward from the hips, keeping your back as straight as possible.
• Reach for your toes or ankles. It is OK if you can’t reach your feet. Hold onto your legs wherever you can comfortably get to.
• Keep your neck and head aligned with your spine.
• Hold the position for 30 seconds to a few minutes while taking slow, deep breaths.
• Inhale, slowly roll your spine back up to a seated position and come out of the pose.

Seated Forward Bend Possible Modifications

Bend Your Knees

Bend your knees slightly to reduce the strain and make the pose more accessible if you have tight hamstrings.
You can work on straightening your legs over time.

Use a Prop

You can place a cushion or yoga block under your hips or use a yoga strap to help you reach your feet more comfortably.

Avoid Overstraining

Do not push yourself too hard into the stretch.
Maintain a gentle and relaxed effort while in the pose to prevent overstretching or injury.

Knee-to-Chest Stretch

The Knee-to-Chest Stretch involves bringing one knee toward your chest to help alleviate lower back tension and promote flexibility.

Why/How It Works:

• The Knee-to-Chest Stretch works by stretching the muscles in the lower back and providing relief to this area. Here’s how it works:
• Bringing one knee to your chest helps to create a gentle stretch in the lower back, which can alleviate tension and discomfort in this region.
• The stretch encourages spinal flexion, which can improve the flexibility of the lower back and relieve pressure on the intervertebral discs.
• It is also one of the best lower back stretches that help release tightness in the hip flexors.

Steps to Follow

• Lie on your back on a comfortable surface, such as a yoga mat or a carpet.
• Bend one knee and bring it toward your chest. You can interlace your fingers just below the knee to help draw it in closer.
• Keep your other leg extended straight on the floor.
• Hold the position for 15-30 seconds, breathing deeply and relaxing into the stretch.
• Gently release the leg and switch to the other side, bringing the opposite knee toward your chest.

Knee-to-Chest Stretch Possible Modifications

Knee Flexion

You can choose the degree of knee flexion that’s most comfortable for you. Some people can bring their knee very close to the chest, while others may have to start with a gentler bend to avoid overstretching.

Supportive Cushion

You can place a cushion or yoga block under your head for support and comfort if you find it challenging to hold your knee in the stretch position.

Alternate Leg Position

You can bend the opposite knee and rest your foot on the floor, with the knee still drawn toward your chest if you find that comfortable.

Gentle Movement

You can gently rock the knee from side to side or make small circular movements to help alleviate lower back discomfort much further.

Pelvic Tilt

The Pelvic Tilt is an exercise or stretch that focuses on the muscles of the lower back and the core. It can help improve the stability and flexibility of the lower back and pelvis.

Steps to Follow

• Lie on your back on a comfortable surface, such as a yoga mat or a carpet.
• Bend your knees and place your feet flat on the floor, hip-width apart.
• Relax your arms by your sides with your palms facing down.
• Inhale and gently press your lower back into the floor by tightening your abdominal muscles.
• This action will lift your pelvis slightly off the ground and create a posterior pelvic tilt.
• Hold this position for a few seconds while breathing naturally.
• Exhale and release the tilt, allowing your lower back to return to its natural arch.
• Repeat the exercise for the desired number of repetitions.

Why/How It Works

The Pelvic Tilt is one of the best lower back stretches that engages and strengthens the core muscles while providing a gentle stretch to the lower back.

• Engaging the core muscles during the tilt helps stabilize the lower back and pelvis, helping to reduce the risk of lower back pain and injuries.
• The posterior pelvic tilt position elongates and stretches the lower back muscles, helping to alleviate tension and discomfort.
• It also encourages spinal flexion, which can enhance the flexibility of the lower back.

Pelvic Tilt Possible Modifications

Gentle Engagement

Start with a gentle engagement of the abdominal muscles. You don’t need to lift the pelvis too high off the ground initially. Gradually increase the intensity of the tilt as your core strength improves.

Support for the Head

Place a small cushion or a rolled towel under your head for support and comfort.

Knee Position

You can begin the Pelvic Tilt with your legs extended, which may be more comfortable if you find it challenging to perform it with bent knees.

Spinal Twist

The Spinal Twist is a yoga pose that involves rotating the spine and is often used to increase spinal mobility, relieve tension in the back, and stretch the muscles in the back and hips.

The Spinal Twist is one of the best lower back exercises that target the muscles around the spine, helping to promote flexibility and mobility in the thoracic and lumbar regions.

Why/How It Works

• The twisting motion promotes spinal mobility by stretching and releasing tension in the muscles that surround the spine.
• The twist engages the oblique muscles, helping to strengthen the core and improve stability.
• The stretch also targets the hip muscles, particularly the glutes and the piriformis, which can become tight and contribute to lower back discomfort.

Steps to Follow

• Sit on the floor with your legs extended straight in front of you.
• Bend your right knee and place your right foot on the floor and the outside of your left thigh.
• Inhale as you sit up tall, lengthening your spine.
• Exhale, twist to the right, placing your left elbow on the outside of your right knee.
• Use your left hand as support behind you.
• Gently rotate your upper body to the right, looking over your right shoulder, and use your abdominal muscles to deepen the twist.
• Hold the twist for 15-30 seconds, breathing deeply.
• Inhale and return to the center.
• Repeat on the other side, bending your left knee and twisting to the left.

Spinal Twist Possible Modifications

Knee Position

You can modify the pose by bending both knees and placing your feet flat on the floor if you have difficulty crossing your knee over your opposite leg or sitting with your legs extended.
That can make the twist more accessible.

Use of Props

You can use a cushion or yoga block to sit on if you find it challenging to maintain an upright posture during the twist.

Gentle Progression

Newbies to this stretch can start with a gentle twist and gradually work towards a deeper rotation as flexibility and comfort level increase.

Piriformis Stretch

The Piriformis Stretch targets the piriformis muscle, a small muscle located deep in the buttocks. Stretching the muscle can help relieve compression on the sciatic nerve and reduce symptoms like sciatica or pain radiating down the leg.

It is one of the best lower back stretches that work the piriformis, helping to alleviate symptoms associated with piriformis syndrome, a condition in which the piriformis muscle compresses the sciatic nerve, causing pain and discomfort.

Along with the piriformis, the stretch can also affect the gluteal muscles, helping to reduce tension in this area.

Why/How It Works

• The Piriformis Stretch targets the piriformis muscle, which, when tight or inflamed, can compress the sciatic nerve and cause pain.
• The stretch gently lengthens and relaxes the piriformis muscle, reducing pressure on the sciatic nerve.
• It is one of the best lower back exercises that can help stretch the piriformis and gluteal muscles, helping to alleviate symptoms like sciatica, pain, or discomfort in the buttocks and the legs.

Steps to Follow

• Sit on the floor with your legs extended straight in front of you.
• Bend one knee and place your ankle over the opposite knee, creating a figure-four shape with your legs.
• Sit up tall and maintain a neutral spine.
• Gently lean forward from your hips, aiming to bring your chest closer to your shin. You should feel a stretch in the buttock of the bent leg.
• Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
• Slowly return to an upright position.
• Repeat the stretch on the other side, bending the opposite knee and placing your ankle over the opposite knee.

Piriformis Stretch Possible Modifications

Use Props

You can use a cushion or yoga block to support your hands, allowing you to maintain a more upright position during the stretch if you have difficulty reaching your shin or feel some strain in your lower back.

Adjust the Knee Position

You can modify the exercise by bending the opposite knee and placing your foot flat on the floor if you find it challenging to position your ankle over the opposite knee.
That can make the stretch more accessible.

Gentle Progression

Start with a gentle forward lean, and gradually work your way to a deeper stretch as your flexibility improves. Do not force the stretch.

Back Extension

Back extensions, or the Cobra Pose, involve arching the back to stretch and strengthen the lower back muscles and improve spinal flexibility.

The pose targets the erector spinae muscles, helping to maintain an upright posture and extend the spine.

Steps to Follow

• Lie face down on a comfortable surface, such as a yoga mat or the floor.
• Position your hands near your shoulders, placing your palms on the floor and your elbows pointing up.
• Inhale as you gently press your hands into the floor and lift your chest off the ground.
• Keep your hips and thighs in contact with the floor.
• Arch your back, extending the spine while looking forward and slightly upward.
• Hold the position for a few seconds while taking slow, deep breaths.
• Exhale as you slowly lower your chest back to the floor.

Why/How It Works

• The extension of the spine stretches the erector spinae muscles, helping to relieve tension and discomfort in the lower back.
• The back extensions are one of the best lower back exercises that engage, stretch, and strengthen the muscles in the area, helping to promote better posture and spinal stability.
• The engagement of the gluteus maximus helps improve the strength and tone of the buttock muscles.

Back Extension Possible Modifications

You can start with a partial extension by lifting your chest only a few inches off the floor if you have limited flexibility in your lower back. Over time, you can gradually work toward a fuller extension.

Use of Props

Placing a cushion or yoga block under your hips can provide support and make the exercise more accessible, particularly if you have difficulty lifting your chest.

Arm Position

You can extend your arms straight in front of you or alongside your body to change the emphasis of the stretch.

Sphinx Pose

The Sphinx Pose, or the Salamba Bhujangasana in yoga, is a gentle backbend and a great way to improve spinal flexibility and strengthen the lower back muscles.

The Sphinx Pose primarily targets the muscles along the lower back but also provides a gentle stretch to the chest and shoulders, helping to improve posture and relieve tension in these areas.

Why/How It Works

• The gentle backbend in the Sphinx Pose encourages spinal extension and flexion, making it one of the best lower back exercises that help to improve spinal flexibility and reduce tension in the lower back.
• The exercise can also help to strengthen the muscles along the length of the spine, promoting better posture and spinal stability.
• The stretch in the chest and shoulders can alleviate tightness and encourage better upper-body alignment.

Steps to Follow

• Lie face down on a comfortable surface, such as a yoga mat or the floor.
• Position your forearms on the floor, parallel to each other, and place your elbows under your shoulders.
• Your palms face down. You can spread out your to help distribute the weight evenly.
• Gently press your forearms into the floor and lift your chest and upper body off the ground, maintaining contact with the pelvis and lower abdomen.
• Keep your legs extended and feet at hip-width, with the top of your feet resting on the floor.
• Tilt your head slightly upward and keep your gaze forward.
• Hold the position for 15-30 seconds while taking slow, deep breaths.
• Exhale as you release and lower your chest back to the floor.

Sphinx Pose Possible Modifications

Forearm Position

You can adjust the position of your forearms by placing them closer to your chest for added support.

Knee and Hip Support

You can place a cushion or yoga block under your hips to provide support and make the pose more accessible.

Gentle Progression

Start with a small chest lift and gradually work your way to a fuller extension as your flexibility and comfort level improve.

Benefits of Lower Back Stretches

Lower back stretches offer several benefits that can help anyone who experiences lower back pain, stiffness, or discomfort.

• Improved Flexibility
  Lower back stretches can increase the flexibility of the muscles, tendons, and ligaments in the lower back.
  That can help reduce the risk of injury and enhance your range of motion.
• Pain Relief
  Stretching the lower back can help alleviate acute or chronic lower back pain by reducing muscle tension.
  That can help promote relaxation and improve blood flow to the area.
• Reduced Muscle Tension
  Many lower back stretches target the muscles in the lower back and surrounding areas.
  That can help release built-up tension and ease muscle spasms.
• Enhanced Posture
  Regularly practicing lower back stretches can help address muscle imbalances and promote a more natural spinal alignment.
  That can help improve your posture.
• Stress Reduction
  Like many forms of stretching and yoga, lower back stretches can have a calming effect on the nervous system.
  That can help reduce stress and promote a sense of relaxation.
• Improved Mobility
  The stretches can enhance the mobility and function of the lower back and pelvis, making everyday activities and exercises much easier and more comfortable.
• Prevention of Injuries
  Maintaining flexibility and mobility in the lower back may help reduce the risk of injury during physical activities or sudden movements.
• Alleviation of Sciatic Pain
  Some lower back stretches, such as piriformis stretches, can help alleviate sciatic pain.
  That is because such stretches target the muscles that can compress or irritate the sciatic nerve.
• Support for Spinal Health
  Stretching the lower back can promote spinal health by reducing pressure on the intervertebral discs and improving circulation to the spinal structures.
• Increased Circulation
  Stretching improves blood flow to the lower back. That can facilitate the delivery of nutrients and oxygen to the muscles and tissues in the area.
• Better Functional Fitness
  Improved flexibility and reduced pain in the lower back can enhance your ability to perform daily activities, exercise, and maintain an active lifestyle.

How to Get the Most out of Low Back Stretches

Consider the following tips to help you get the most out of your lower back stretches and ensure they are effective and safe.

• Warm Up First
  Always begin your stretching routine with a brief warm-up.
  That could include light aerobic activity like walking or cycling for a few minutes to increase blood flow to the muscles and prepare them for stretching.
• Proper Form
  Maintain correct form throughout each stretch to avoid strain or injury. Pay attention to your body’s alignment and follow the proper technique for each stretch.
• Breathing
  Focus on your breath while doing the lower back stretches.
  Inhale deeply through your nose, and gently move deeper into the stretch as you exhale.
  Controlled breathing can help relax your muscles and enhance your range of motion.
• Gentle and Gradual
  Start slowly and gently. Do not force your body into a stretch.
  Gradually increase the intensity and duration of each stretch over time.
  Hold each stretch for 15-30 seconds.
• Consistency
  Perform lower back stretches regularly to help maintain and improve your flexibility.
  Daily stretching or at least several times a week is ideal.
• Listen to Your Body
  Pay attention to how your body feels during stretching. Back off and adjust the stretch if you experience pain or discomfort (other than mild discomfort associated with stretching).
  Consult a healthcare professional if the pain persists.
• Balance Flexibility and Strength
  Complement lower back stretches with exercises that strengthen the muscles that support the lower back. A balanced approach to flexibility and strength can help prevent injury and improve overall back health.
• Variety
  Incorporate a variety of lower back stretches to help target different muscles and areas of the lower back. That can help ensure you address all potential sources of tension and discomfort.
• Post-Stretching Routine
  Consider a gentle activity like walking after your stretching regimen.
  That can help you maintain the benefits of your stretching session and prevent the muscles from tightening up again.
• Consult a Professional
  Consider consulting a physical therapist or healthcare professional if you have chronic or severe lower back issues.
  They can provide personalized guidance and recommend the best lower back stretches appropriate for your condition.
• Adapt to Your Needs
  Adapt your stretching routine to your needs and goals.
  Ensure you take your age, fitness level, and any preexisting conditions into account.
• Stay Hydrated
  Adequate hydration is essential for maintaining muscle and tissue health. Ensure you drink enough water throughout the day.

Remember that while lower back stretches can benefit many people, they should not be the sole solution for severe or chronic lower back issues.

Consult a healthcare professional for a comprehensive evaluation and a tailored treatment plan if you have ongoing back problems or experience persistent pain.

Final words from LiveLIfe

Make these lower back stretches part of your daily or weekly routine, and reap the benefits of reduced discomfort, improved posture, and a more agile, capable body.