7 Lower Back Stretches for Pain Relief and How to Do Them

Lower back pain is a common issue many people face in their daily lives. It can be caused by poor posture, muscle imbalances, or simply the wear and tear of everyday activities. 

To alleviate this discomfort, incorporating a series of lower back stretches into your routine may provide pain relief and improve your overall mobility. Stretches and exercises designed for the lower back not only target the affected area but also help strengthen the muscles surrounding your spine.

Why is It Important to Stretch Your Back?

Stretching your back is essential for maintaining the health of the muscles, spine, and supporting structures. It helps improve flexibility and posture, reducing the risk of pain and injury.

Incorporating back stretches into your routine can have a positive impact on the muscles in your neck, spine, and shoulders. This contributes to better posture and decreases the likelihood of developing poor posture as you age.

Regularly stretching back muscles not only increases flexibility but also helps to strengthen them. This combination of flexibility and strength supports the spine and improves overall posture, further reducing the risk of experiencing pain or discomfort in the neck, spine, and shoulders

How Do You Stretch Out Your Lower Back?

To stretch out your lower back, you can perform various exercises and yoga poses designed to target the muscles in your lower back, glutes, and spine.

Child’s Pose

The Child’s Pose is a common yoga position that is effective for lower back pain relief. It stretches the muscles of the lower back, as well as the hips and thighs, promoting blood flow and relaxation in these regions.

To perform the Child’s Pose, start on your hands and knees, then sit back on your heels and reach your arms forward on the ground. Here is what it looks like: 

Hold this stretch for up to a minute, taking deep breaths. It works in a calming manner and gives your lower back a gentle stretch.

Knee-to-Chest Stretch

The Knee-to-Chest Stretch can greatly alleviate lower back pain by increasing flexibility and extending the range of the spine. You begin this stretch by lying flat on your back and slowly bringing one knee closer to your chest. 

Grab your knee with both hands and gently pull it towards you, holding the stretch for about 20 seconds before switching legs. This stretch should be done in a controlled, smooth motion for maximum benefits. 

Piriformis Stretch

The Piriformis Stretch is an excellent exercise to alleviate lower back discomfort, notably if the pain is due to sciatic nerve irritation. It focuses on the piriformis muscle located in the buttocks, which can press against the sciatic nerve when tight.

Perform this stretch by lying on your back with both feet flat. Cross one leg over the other knee, then gently pull the uncrossed knee towards your chest until you feel a stretch in the buttock of the crossed leg. Hold this for a few seconds, then alternate.

Seated Spinal Twist

​​The Seated Spinal Twist is an excellent stretch for spine mobility and relieving lower back tension. It helps reduce muscular stiffness by causing the spinal muscles to lengthen and relax.

To perform this stretch, begin in a seated position with the legs extended straight out. Bend one knee and bring that foot over your straight leg, then twist your torso towards the bent knee. Use your opposite arm as a support to maintain the twist. Hold the position, release, and switch sides.

Pelvic Tilt

The Pelvic Tilt is a gentle way to strengthen your abdominal and pelvic muscles, which in turn supports the lower back. This stretch can help alleviate your back pain by enhancing your body posture and balance.

Lie flat on your back, bend your knees and keep your feet flat on the floor. Gently arch your back while pushing your belly button towards the floor, then tighten your abdominal muscles to push your lower back onto the floor. Breathe through each tilt, slowly increasing your hold time.

Cat-Cow Stretch

The Cat-Cow stretch is a yoga pose that increases spinal flexibility and strength, promoting a healthy lower back. This move massages and stretches your spine, easing strain and tension.

Begin on your hands and knees in a “tabletop” position. During the “cow” phase, drop your abdomen towards the mat, lifting your chin and chest. For the “cat” phase, draw your belly to your spine and round your back to the ceiling. Repeat in a slow, fluid motion.

Sphinx Stretch

This stretch is a restorative yoga pose that extends the lower back, aiding in pain relief. It stretches and strengthens your spine whilst increasing flexibility, thus promoting better posture.

Lie on your stomach, prop your body up on your elbows, keeping them directly under your shoulders, and press your hips and thighs into the floor. Ensure you keep your neck in a neutral position and hold the pose for 20 to 30 seconds.

Risks of Stretching Lower Back

While stretching can benefit lower back pain, not all stretches are safe for everyone. Here are various risks.

Post-stretch Injuries

These are associated with stretching your lower back incorrectly.

Injuries such as sprains, strains, or trauma can occur if you push too hard or perform the stretches incorrectly.

Incorrect Form

Incorrect form while performing stretches can pose a substantial risk to your lower back. Misalignment, over-extension, or simply performing the activity incorrectly can lead to unnecessary strain and potential injury in muscles and ligaments.

Always ensure that you understand the proper technique for each stretch before attempting it. Engage your core, make movements slow and controlled, and aim for a gentle pull instead of a painful stretch.

May Worsen Conditions

Conditions like arthritis and sciatica may also worsen if stretches are not executed properly. Overstretching may cause strain or a tear in your muscles and ligaments. Take care to consult a professional anytime you doubt your form. 

If you have a pre-existing condition like a herniated disc or severe osteoporosis, certain stretches may worsen your condition. It’s always best to seek advice from a healthcare professional before starting a new stretching regimen.

Should I Stretch My Lower Back If It Hurts?

If your lower back hurts, it’s essential to approach stretching with caution. Stretching can help relieve pain and improve mobility, but improper techniques or overstretching may exacerbate your condition.

Consult your doctor or physical therapist before starting any stretches for your lower back pain. They will guide you through safe and effective stretching exercises, considering any underlying weaknesses or injuries that may need extra attention.

Frequently Asked Questions

What stretches can alleviate lower back pain?

To alleviate lower back pain, you can try the knees-to-chest stretch, cat-cow stretch, or child’s pose. These stretches target areas causing discomfort and can help improve flexibility and mobility.

Remember to breathe deeply and move slowly to maximize their effectiveness.

How can I quickly relieve lower back pain?

For immediate relief, try lying on your back with your knees bent and feet flat on the floor. Slowly bring one knee to your chest, hold it for 5 seconds, then return to the starting position. Repeat with the other leg.

Alternatively, apply a cold or warm compress to the affected area to alleviate pain and inflammation.

Which stretches target both lower back and hip pain?

Piriformis stretches, supine leg twists, and figure-4 stretches can target both lower back and hip pain.

These stretches focus on loosening the muscles surrounding your lower back and hip, improving flexibility and reducing discomfort.

How do middle and upper back stretches differ from lower back stretches?

Middle and upper back stretches usually target your thoracic spine, shoulder blades, and upper trapezius muscles. Examples include seated ‘Thread the Needle’ and wall slides. 

In contrast, lower back stretches focus on the lumbar region, hips, and hamstrings, such as forward bends or lumbar rotation stretches.