Lower back stretches: 7 moves recommended by experts

Most people will experience lower back pain at some point, ranging from mildly annoying to debilitating pain. Common causes include poor posture, muscle strain, injury, or sitting for too long, especially if your posture is less than ideal. Sometimes it’s related to a more serious problem, such as a herniated disc or arthritis, but often, it’s just the result of daily habits or activities.

Stretching at home is one way to manage and prevent lower back pain, whether the discomfort is caused by a long day at a desk or a particularly strenuous exercise. Regular stretching can help relieve muscle tension, increase flexibility, and support better posture, helping you avoid ongoing tension and pain. This is a simple yet effective way to keep your back healthy and functional.

If you have pain that is uncontrollable or not relieved by stretching and rest, contact your healthcare provider.

Benefits of stretching the lower back

Stretching helps keep you flexible and strong and is one way to counteract the effects of less-than-ideal habits on your lower back. One of the most well-known advantages of regular stretching is better flexibility. As you continue to stretch, your muscles become more flexible, allowing you to achieve a greater range of motion, making daily activities easier and reducing stress by helping your body move more freely and efficiently. Risk of injury.

Another beneficial benefit of stretching is its ability to reduce muscle tension. Spending a lot of time sitting, exercising, and even dealing with stress can cause muscles to become tight and uncomfortable. Stretching helps release this tension so your muscles can relax and return to their natural state. Muscle tightness from stress or other physical causes can quickly lead to lower back strain and pain.

One of the most immediate and obvious benefits of stretching is that it can relieve pain through intentional muscle relaxation and stress reduction, especially when combined with deep breathing. Stretching and deep breathing can target tight muscles, increase circulation, relieve pressure on the spine and surrounding muscles, reduce pain and promote healing.

Try lower back stretches at home

If you’re new to stretching or dealing with lower back pain, starting with simple, beginner-friendly stretches at home is a great way to feel empowered by taking action to help you feel better. These gentle stretches can still provide relief and improve lower back flexibility. Here’s a step-by-step guide to some of the best beginner stretches you can try.

child pose

Child’s Pose is a popular yoga pose that stretches the lower back, hips, and thighs. Keep your arms extended or place them next to your body, whichever feels more comfortable.

1. Begin by kneeling on the floor or yoga mat with your big toes touching and knees apart.
2. Sit back on your heels.
3. Slowly extend your arms forward, lowering your chest toward the floor while extending your arms forward.
4. Place your forehead on the ground and take a deep breath. (If resting your forehead on the floor is uncomfortable, place it on a yoga block.)
5. Hold this position for 20 to 30 seconds, feeling a slight stretch in your spine and lower back.

cat-cow

Matoska recommends Cat-Cow Pose, which is often part of restorative yoga. It helps relieve tension in the lower back and abdominal muscles. Focus on moving smoothly and slowly through the spine, matching the movements with your breathing.

1. Get on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
2. Beginning in Cow Pose, arch your back, press your belly toward the floor, and then lift your head and tailbone toward the sky.
3. Hold for a few seconds.
4. Shift into Cat Pose, arching your back, tucking your chin into your chest and drawing your belly button toward your spine.
5. Alternate between these two positions 10 to 15 times, moving with your breath.

pelvic tilt

Pelvic tilt helps engage your lower back and abdominal muscles through dynamic movements. Focus on using your core muscles to move your pelvis rather than pushing with your legs.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides.
3. Tighten your abdominal muscles and tilt your pelvis slightly upward, pressing your lower back into the floor.
4. Hold this position for 5 seconds and then relax.
5. Repeat 10 to 15 times.

Knee to Chest Stretch

Timothy O’Sullivan, MD, a physical therapist at Atlantic Medical Group Orthopedics in Wayne, N.J., recommends stretches from the knees to the chest to relieve lower back pain. It engages the quadratus lumborum muscle in the lower back, which helps form the posterior abdominal wall.

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Slowly bring one knee toward your chest, holding the back of your thigh or calf.
3. Pull your knees toward your chest and press your lower back into the floor.
4. Keep your other foot flat on the floor and your lower back relaxed throughout the stretch.
5. Hold the stretch for 20 to 30 seconds, then switch legs.
6. Repeat two to three times on each side.

Pretzel Stretch

Our experts love the pretzel stretch for the lower back, hips, and glutes. Keep your spine straight and twist gently to avoid back strain.

1. Sit on the floor with your legs straight out in front of you.
2. Cross your left leg over your right leg and place your left foot flat on the floor next to your right thigh.
3. Rotate your torso to the left and press your right arm against the outside of your left knee to deepen the stretch.
4. Place your left hand behind you for support as you twist your body.
5. Hold this position for 20 to 30 seconds.
6. Switch sides and repeat.

scorpion stretch

The Scorpion stretch helps release tension in the lower back, hips, and chest. This stretch should feel like a gentle twist, not a forced movement.

1. Lie face down on the ground with your arms extended to your sides in a “T” shape.
2. Lift your left leg and bend your knee, then move it across your body toward your right side.
3. Aim to touch your left foot to the floor near your right hand while keeping your chest and arms touching the ground.
4. Hold the stretch for about 15 seconds.
5. Return to starting position and repeat on other side.
6. Move slowly and as much as your flexibility allows.

bird dog

Bird Dog is a great exercise that works your back, core, and glutes. O’Sullivan suggests doing this can improve stability and balance, while strengthening the muscles that support your spine and relieving low back pain. Avoid arching your back or tilting your hips. Keep your movements slow and controlled, and focus on keeping your balance and spine straight throughout the exercise.

1. Start on your hands and knees, in a tabletop position. Your hands should be under your shoulders and your knees should be directly under your hips.
2. Keep your back flat, neck in a neutral position, and looking down at the floor.
3. Tighten your abdominal muscles to stabilize your core.
4. Slowly extend your right arm straight in front of you at shoulder height while extending your left leg straight behind you at hip height. Both your arms and legs should be aligned with your torso.
5. Hold this position for two to three seconds, maintaining your balance and keeping your back flat.
6. Slowly return arms and legs to the starting position.
7. Extend your left arm and right leg and repeat on the other side.
8. Continue alternating sides and repeat 10 times on each side.