5 Stretches to Relieve Lower Back Pain
Lower back pain can make even the simplest movements feel difficult. Whether it’s from sitting too long, an old injury, or everyday wear and tear, stretching can help loosen tight muscles and reduce discomfort. These five stretches are designed to improve flexibility, relieve tension, and support a healthier spine.1. Child’s Pose
This gentle stretch helps release tension in your lower back and hips.
How to do it:
- Kneel on the floor with your toes touching and knees spread apart.
- Sit back onto your heels and stretch your arms forward, lowering your chest toward the floor.
- Hold for 20–30 seconds while taking deep breaths.
2. Cat-Cow Stretch
This movement increases flexibility and mobility in the spine.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back, drop your belly, and lift your head (Cow Pose).
- Exhale, round your spine, tuck your chin, and pull your belly in (Cat Pose).
- Repeat 8–10 times, moving slowly with your breath.
3. Knee-to-Chest Stretch
This stretch helps ease tension in the lower back and glutes.
How to do it:
- Lie on your back with both legs extended.
- Pull one knee toward your chest, holding it with both hands.
- Keep the other leg straight or bent for support.
- Hold for 20–30 seconds and switch sides.
4. Seated Spinal Twist
A great way to stretch the lower back and improve spinal mobility.
How to do it:
- Sit on the floor with your legs extended.
- Cross one leg over the other, placing your foot flat on the ground.
- Twist your torso toward the bent knee, placing your opposite elbow outside the knee for support.
- Hold for 20–30 seconds and switch sides.
5. Standing Hamstring Stretch
Tight hamstrings can contribute to lower back pain, making this stretch essential.
How to do it:
- Stand with feet hip-width apart.
- Slowly bend forward at the hips, reaching toward your toes.
- Keep your knees slightly bent if needed.
- Hold for 20–30 seconds, feeling the stretch in the back of your legs.
When to See a Specialist
If your back pain persists despite stretching or worsens over time, it may be a sign of an underlying spine issue. A spine specialist can help determine the cause and recommend the best treatment options.
Virginia Spine Specialists is an award-winning, minimally invasive spinal care practice with locations in Fredericksburg, VA and Manassas, VA. We also serve these Northern and Central Virginia locations: Haymarket, Gainesville, Culpepper, Front Royal, Spotsylvania, Stafford, Colonial Beach, Tappahannock and Lake Anna.
