Back to the top

7 Lower Back Stretches for Pain Relief and Strengthening

It might be an indication of something more serious, such as kidney stones or severe pancreatitis, in certain circumstances.
It can also be a result of a sedentary lifestyle or repeated actions.

Stretching isn't a cure-all for lower back discomfort, but it can help in many cases.
These seven stretches will help you relieve pain and strengthen the muscles in your lower back if you've been suffering from slight discomfort or stiffness.


From walking and running to simply getting out of bed in the morning, your lower back is used for a variety of activities. Stretching on a regular basis is an excellent approach to increase flexibility, reduce stress, and strengthen muscles.

First, a few pointers.

Stretch your lower back gently and safely. If you have an injury or a health problem, be extra soft and cautious. Before beginning any new forms of exercise, it's a good idea to see your doctor.

These stretches can be done once or twice a day. Take a day off from stretching if the discomfort seems to be getting worse or you're feeling particularly sore. Keep in mind your body's limitations and don't push it too hard. Pay attention to your body and do what seems right for you at the time.

Take your time and pay great attention to your breathing while you perform these stretches. To avoid straining or overdoing it, use your breath as a guide. Throughout each position or stretch, you should be able to breathe easily and effortlessly.

1. The Children's Pose

The gluteus maximus, thigh muscles, and spinal extensors are gently stretched in this traditional yoga posture.
It relieves pain and stiffness across the spine, neck, and shoulders. Its calming impact on the body also aids in the loosening of stiff lower back muscles, increasing flexibility and blood flow down the spine. During your stretching regimen, you can repeat this stance multiple times. It's OK if you do it in between your other stretches. Place a rolled-up towel on top of or beneath your thighs if you feel like you need more support. Widen your knees and put your forehead on a pillow if it's more comfortable.


Follow These Steps

  1. Sink back through your hips to rest them on your heels with your hands and knees on the ground.
  2. Fold forward with your hands out in front of you, hinged at your hips.
  3. Your belly should be supported by your thighs.
  4. With your hands facing up, extend your arms in front of or beside your body.
  5. Concentrate on deep breathing and relaxing any tense or tight places.
  6. This stance can be held for up to a minute.

2. The chest-to-knee stretch

This stretch relaxes your hips, thighs, and glutes as well as your entire body. For added comfort, place a pillow beneath your head.
If reaching with your arms is difficult, drape a towel over your leg. Tuck your chin towards your chest and raise your head up toward your knee to deepen the stretch.


Follow These Steps

  1. Lie down on your back, knees bent and feet flat on the floor.
  2. Maintain a bent left knee or stretch it straight out across the floor.
  3. Clasp your hands behind your thigh or at the top of your shinbone and draw your right knee into your chest.
  4. Lift your hips and lengthen your spine all the way down to your tailbone.
  5. Deeply inhale and exhale, letting go of any tension.
  6. Hold this position for 30 to 1 minute.
  7. Repeat this  with the opposite leg.

3. The piriformis muscle stretch

The piriformis muscle, which is deep in your buttocks, is targeted by this stretch. This muscle can be stretched to ease discomfort and stiffness in the buttocks and lower back. Keep your bottom foot grounded on the floor to make the stretch more pleasant.
For further support, place your head on a cushion.


Follow These Steps

  1. Lie down on your back, knees bent and feet flat on the floor.
  2. At the base of your left thigh, place your right ankle.
  3. Then, using your hands behind your left leg, pull up toward your chest until a stretch is felt.
  4. Maintain this posture for 30 to 1 minute.
  5. Then repeat on the other side.

4. The spinal twist

Stretch your hips, glutes, and back with this classic twist. It extends your abdominals, shoulders, and neck while increasing spine mobility. This stretch's pressure also awakens your inside organs. Keep both legs straight to make this posture more comfortable. Add neck rotations to this position for an added stretch by inhaling to look ahead and exhaling to look backward. Perform 5 to 10 reps on each side.


Follow These Steps

  1. Sit on the floor with your legs out in front of you.
  2. Place your foot on the outside of your right leg and bend your left knee.
  3. Placing your right arm on the outside of your left thigh is a good place to start.
  4. For added support, place your left hand behind you.
  5. Twist to the left side, starting at the base of your spine.
  6. This stance can be held for up to a minute.
  7. Repeat on the opposite side.

5. The pelvis tilt

Pelvis tilts may reduce discomfort and tension in your lower back by strengthening your abdominal muscles. They also help to strengthen your glutes and hamstrings.


Follow These Steps

  1. Lie down on your back, legs bent, and feet flat on the floor.
  2. Engage your abdominal muscles as you flatten your back on the floor.
  3. Hold this position for up to 10 seconds while breathing normally.
  4. Relax by letting go and taking a few deep breaths.
  5. Perform 1 to 3 sets of 3 to 5 reps.

6. The cat & cow back stretch

The cat & cow back stretch is a terrific technique to stretch your shoulders, neck, and chest while also waking up your spine. Place your hands slightly forward rather than squarely behind your shoulders if you have wrist problems. Place a pillow beneath your knees for cushioning and support if you have any knee problems. Instead of moving with each breath, stay in each posture for 5 to 20 seconds at a time for deeper stays.

Follow These Steps

  1. In a tabletop posture, go down on all fours (hands and knees on the ground).
  2. As you inhale to gaze up, press into your hands and feet, letting your belly to fill with air.
  3. Exhale and arch your spine toward the ceiling, tucking your chin towards your chest.
  4. Continue moving in this manner, moving with each breath.
  5. Do this for a minute or two.

7. Sphinx pose stretch

The back bend stretch is a mild backbend that keeps you active while also allowing you to rest. The spine, buttocks, and chest are all stretched and strengthened in this infant backbend.

  1. Lie down on your stomach with your elbows beneath your shoulders and your hands outstretched in front of you, palms down.
  2. Set your feet apart by a few inches.
  3. It's fine if your big toes rub together.
  4. As you elevate your head and chest, gently engage your lower back, buttocks, and thighs.
  5. Maintain a strong lower back and abdominals while breathing deeply.
  6. Your pelvis should be pressed against the floor.
  7. Close your eyes lightly or stare straight ahead.
  8. Hold this position for 30 to 1 minute.


Here at Massage Medik we have a wide variety of product to help with back pain. From Massage Chairs to Personal Massagers.  If we can help in anyway feel free to contact us or open a chat and we would be happy to help get you relief so you can go on with your life!