Last Updated on December 16, 2020

7 Best Lower Back Stretches for Relieving Pain

7 Best Lower Back Stretches for Relieving Pain

Are you one of the many who deal with consistent lower back pain? Back pain is a common widespread issue that many experiences, and it’s bothersome. Whatever the cause, whether childbirth, aging, heavy-duty jobs, or some other underlying condition, there is hope and help–and it may not even be that hard to find relief!

Lower back pain isn’t enjoyed by anyone, but there are a few simple stretching hacks that can help relieve the pain.

Many lower back stretches can help relax the muscles and will make a difference. Here we’re going to go over the best lower back stretches to help turn your life around.

Why Your Tight Hips Could Be to Blame

Tight hip flexors could be a contributing factor to your lower back pain. It may sound strange, but it’s true! What does the hip have to do with the back?

The hip bones are connected to the tailbone, leading to the spine. If there is an issue with your hips, that then puts pressure on the lower back, causing you extreme pain.

It’s important to know that tight hip flexors are common, especially amongst those who regularly participate in certain physical activities. Those exercises including horseback riding, cycling, jogging, or anything that works your legs and not your hips. Prolonged sitting and improper posture while sitting can even cause tight hip flexors!

One way to help reduce lower back pain is by working on improving the flexibility in the hips, which can be done with lower back stretches.

The Importance of Core Stability

Many times, it’s ignorantly stated that the core is strictly the abdominal muscles (abs/stomach area), but that’s not true.

The core consists of those front muscles as well as all the muscles on the side of that area, and the back of that area too. When you strengthen your core, you’re also strengthening your lower back. So, why is this important?

There are many core exercises that cause both your abs to be sore the next day and your lower back. That’s because you generally don’t work one without the other being affected in some way. Basically, this means that if you’re hurting your back, it could be that your core as a whole is weak.

Core stability is important because of the location of the core at the center of the body. If the core is unstable, the rest of the body and limbs have to work that much harder. The part that suffers most? The back!

Core training and strengthening can lead to a stable core and reduces the risks of pain and injuries. A weak core puts more strain on the lower back and causes it to tighten. Tight muscles lead to injured muscles, which is never something we want.

Why Is Stretching Good for You?

Stretching the lower back results in the lengthening of the back muscles. It’s the lengthening of those back muscles that results in a reduction of pain. With age, muscles naturally get shorter and tend to be tighter.

Building the muscles around the spine results in the lengthening of those back muscles. A neutral spine and proper posture helps in keeping those muscles surrounding the spine strong.

This is great because strong muscles in the back are muscles that are consistently stretched and lengthened; the stronger the muscles in the back and in the overall core, the less injuries and the less pain! Isn’t that what we all hope for?


How to Stretch out Your Lower Back

There are various ways to stretch out your lower back. When you try to get rid of lower back pain, it’s important to stretch.[1] However, there are also some things you should be mindful of before stretching. You don’t want to hurt your back more, so remember to take it easy!

It’s important to listen to your body and take it slow when necessary; and sometimes, you may need to stop altogether.

Another thing to keep track of is your breathing. Breathing is very important as well. Make sure you’re following proper breathing techniques before attempting these stretches.[2]

When stretching any part of your body, pain can increase. While a slight discomfort is normal in any stretch, if you’re experiencing pain, you should stop. This is your body’s signal saying it’s best to take a break and maybe try again the next day. If the pain persists and doesn’t go away, see a professional to be sure to rule out anything serious.

The great thing about lower back stretches is that they are easy to do. Lower back stretches can be performed one to two times a day. Are you short on time? Looking for help but need to get it done in less than ten minutes? These lower back stretches will help you meet that goal!

7 Best Stretches for Lower Back Pain

Lower back pain stretches vary, and in some cases, can seem redundant. However, when they’re performed properly, they can really strengthen the back and core, which can lead to less pain over time. Working on flexibility and core stability is so important.

No matter how busy, here are some stretches you can begin implementing in your schedule:

1. Transverse Abdominis Stretch

First, let’s talk about stretching your transverse abdominis.[3] This is the deepest layer of your abdominal muscles. This muscle is used whenever limbs are moved. Because core stability is so important, this stretch can really help your pain.

To stretch out your transverse abs, you’ll want to first lay on your back, propping your head up with anything soft–like a pillow. After you’re comfortable in that position, lift your knees so that they are bent, still keeping your feet on the floor.

While keeping the upper body relaxed, tuck your chin. Then, take a deep breath and tighten your core. Think of drawing your belly button down to the ground beneath you. As you release this breath, you’ll want to loosen your muscles. Repeat a minimum of five times. Be sure to breathe in slowly and breathe out slowly as well.

Here’s a demonstration:

This exercise is rather simple, but being sure the breathing, contracting, and releasing are done in the proper order is key. The propping of your head is also important, so make sure to use a pillow!

2. Bird Dog

    Next, here’s an exercise that is more targeted towards your lower back and its mobility. In the fitness world, it’s known as the “Bird Dog” stretch.

    In this stretch, you’ll want to start on your hands and knees with a flat back. Think of your form as a tabletop. The key here is keeping the spine in a neutral position, so be sure to keep your back straight while performing the exercise. Don’t arch your back.


    Place your hands directly beneath the shoulders. Being sure that your hands start under the shoulders and knees under your hips, breathe in. While breathing out, you want to raise the opposite arm and leg.

    Breathe out while you release those limbs. After holding for a minimum of five seconds, you’ve completed a round. Repeat this exercise eight to ten times being sure to alternate sides.

    3. Bridge

      This next exercise is exactly what it sounds like. You’re making a bridge with your lower body while your arms relax on the floor.[4]

      First, you’ll want to lie down on your back on a towel or an exercise mat. Choose whatever brings more comfort. Then, you want to bend your knees, keeping the distance between your knees no more than hip width apart.

      Breathe in and while you blow that breath out, you want to lift your hips using your arms as a light form of leverage. The key is to lift the hips high enough to line up with the spine and the height of your knees. That brings everything into a straight line, which is when you will feel a light stretch.

      When lowering your hips back to the ground, make sure you’re breathing out. Repeat this stretch eight to ten times.

      4. Pelvic Tilt

        This exercise focuses on the lower back.

        Start on your back with something serving as a small cushion under your head. Same as the other exercises, you’ll want to bend your knees while your legs are slightly apart, no wider than hip distance.[5]

        While keeping your upper body relaxed and chin tucked, draw your lower back into the floor, gently. You should feel your stomach muscles contracting. While your muscles are contracted, shift your pelvis in a forward and up motion, then release. Repeat in a slow and steady rocking motion for a minimum of eight times.

        5. Hip Stretch

          Because tight hip flexors often contribute to lower back pain, stretching your hips can reduce the pain that you feel.

          In this stretch, you’ll want to start on the ground kneeling with one knee up. Both knees don’t need to remain on the ground in this stretch. The opposite foot should be in front of the body with knee bent 90 degrees.

          While in the straddling knee position, push/shift your hips forward and always be mindful to keep your back straight. Hold that stretch for a minimum of 20 seconds and release. Repeat a minimum of two times on alternating knees.


          When performed accurately, this stretch feels very good to the hip flexors.

          6. Spine Stretch

            This stretch is obviously stretching out your spine, and in the case of lower back pain, this exercise is an excellent tool.

            Start out lying on your back and placing some form of cushion under your head.

            Keep your knees bent and firmly together during the entirety of this stretch.

            Place your arms out wide in a T-shape in correlation with the rest of your body. You want to slowly move your knees from one side of the body to the other side.

            Breathe out as you shift from one side to the other, and be sure to keep shoulders intact with the ground. When turning your body, be sure to shift your pelvis to each side. That will give you the full stretch, which will be more beneficial to your lower back.

            Repeat this exercise a minimum of six times, being sure to alternate sides, counting both sides as one repetition.

            7. Gluteal Stretch

              There is a muscle in the buttocks that can cause lower back pain and tightening. The hips and abdominal muscles can play a part in back pain, but the glutes are a very popular offender.

              The piriformis is the name of the gluteal muscle that can cause lower back pain if not stretched, so it’s important to stretch it out!

              For this butt stretch, you simply lie on the ground while crossing one ankle over the opposite knee. It feels like an awkward position, but once you begin the stretch, it will feel really good.

              After you place the ankle across the opposite knee, you want to grab the thigh of the leg the ankle is resting on. While breathing in, you want to grab the thigh. And while breathing out, you want to pull that thigh into your chest as far as you can stretch it.

              Holding this exercise for a minimum of 20 seconds will give you maximum results. Repeat at least two times on each side.

              How to Relieve Your Lower Back Pain

              Relieving a Stiff Lower Back

              For a stiff lower back, it’s likely to happen if you live in a cold climate, or have any form of arthritis that tends to flare up due to aging, or when the weather shifts.


              Stiffness has many leading factors with one being a cold body. Cold weather can make your back ache, so try to keep inside during the winter.

              Back stiffness can also be caused by spasms in the back, injuries that lead to stiffness, improper lifting, and in some cases, lumbar arthritis.

              However, it’s also important to note that any strain to the spine can result in lower back stiffness.

              Many times, lower back stiffness develops due to a lack of mobility and activity. If you aren’t one to go to the gym or lift weights, then be sure to take advantage of the above lower back stretches as often as you can.

              Alleviating Lower Back Inflammation

              Lower back pain can sometimes be the result of inflammation within the lower back muscles. When there is inflammation, over the counter medications can be taken. Physical therapy and chiropractic care are also options.

              Many people also find that hot and cold compresses can help. Ice packs work best when inflammation occurs after a strain or injury of some sort. When using ice with any injury on any part of the body, always be sure to wrap the ice in something, so that there isn’t direct contact to your body.

              Heat to the lower back to help alleviate pain is beneficial as well. It can not only provide pain relief but can also present certain healing factors to the lower back.[6]

              When your lower back becomes tense, there is generally improper circulation in that area. Therefore, heat plays a part by causing blood vessels to dilate, which results in better circulation.

              Tense muscles become tense due to prolonged standing or sitting, stress, a pulled or strained muscle, or certain injuries.

              Besides, you can also try these five tips:

              • Wear comfortable and supportive shoes.
              • Sit in proper chairs that help keep back properly aligned.
              • Watch your posture while standing, sitting, or exercising.
              • When lifting use your legs and not your back (proper lifting is a must).
              • Be mindful of your stress level, keep it low.

              The Bottom Line

              Lower back pain can often be alleviated or ruled out all together with just a few simple tricks. Start with the seven best lower back stretches and see how you feel. However, if you keep experiencing pain, always remember that it’s important to see a medical professional. Cost is often an issue with people seeing a medical professional, but there are many doctors who work with you if you don’t have insurance.[7]

              Remember, it’s easier to get your back fixed now than later on when you need surgery or something else!

              Featured photo credit: Form via


              More by this author

              Dr. Brent Wells, D.C.

              Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles – without addictive drugs or invasive surgeries.

              17 Morning Stretches That Will Jumpstart Your Body and Mind 12 Best Back Strengthening Exercises to Relieve Lower Back Pain These 13 Leg Stretches Will Prevent Pain and Injury During Exercise 7 Best Lower Back Stretches for Relieving Pain Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

              Trending in Injury & Rehab

              1 10 Knee Stretches For Knee Pain Relief 2 7 Gentle And Effective Stretches for Back Pain 3 The Ultimate Exercises to Improve Posture (Simple and Effective) 4 The Best Way to Sleep to Relieve the 7 Most Common Ailments 5 5 Ways to Lessen Back Pain

              Read Next


              Published on April 23, 2021

              10 Knee Stretches For Knee Pain Relief

              10 Knee Stretches For Knee Pain Relief

              Knee pain is a common problem that affects people from all walks of life, and it often requires some sort of therapy or knee stretches to resolve. The causes of knee pain can range from overexertion, sedentary lifestyle, strains, sprains, injuries, and even structural challenges. Obesity, lack of exercise, or arthritis are also some commonly known causes of knee pain.[1] But there can be other reasons, too.

              For example, I got the first knee pain of my life when I was in college. My right knee nearly collapsed because I pushed myself more than the average participant in a mountaineering trip we took that summer.


              Another common cause of knee pain for an average-aged person can be the faulty positioning of the laptop workstation—being at the wrong distance and height—and intensified by a chair too low, too high, or even placed in such a way that you are keeping your knees bent for long periods of time.

              So, what are some good knee stretches that you can do to get relief from knee pain and keep them healthy over time? Well, here we go!


              Here are 10 knee stretches for effective knee pain relief.

              1. Single Knee to Chest stretch

              1. Lie down on your back.
              2. As you inhale, bend the left knee and bring it to the chest.
              3. Interlock your fingers, placing them behind the left thigh or above the knee. Gently begin to draw the leg closer to your body, keeping the other leg flat on the ground.
              4. Keep your spine stretched and tail bone tucked touching the floor. Relax the shoulders.
              5. If your neck, shoulders, and upper back are tight, you may keep a pillow or a blanket under your head and neck. Count to five and then interchange the feet.
              6. Complete five rounds with left and right foot, together making one round.

              2. Quad Stretch Sideways

              1. Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.
              2. Inhale and bend your right leg, toes pointing backward. Grab the ankle with the right arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.
              3. Turn to the opposite side on your right.
              4. Inhale and bend your left leg, toes pointing backward. Grab the ankle with the left arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.
              5. Make sure to have a good round grip around the ankle—fingers together, thumb apart.
              6. Complete five rounds with right and left, together making one round.

              3. Figure 4 Stretch

              1. Lie down on your back.
              2. Bend your knees and place your feet on the ground, hip-distance apart.
              3. As you inhale, place your lower right leg on the left thigh, crossing the ankle over. At this point, your right knee should naturally be pointing sideways, creating a figure 4 shape.
              4. Interlock your fingers behind your left thigh and gently begin to draw your legs closer to your body, lifting the left leg away from the ground until it becomes parallel to the ground.
              5. Keep your spine stretched and tail bone tucked touching the floor, relax the shoulders.
              6. If your neck, shoulders, and upper back are tight, you may keep a pillow or a blanket under your head and neck. Count to five and then interchange the feet.
              7. Complete five rounds with left and right foot, together making one round.

              4. Single-Leg Raises

              1. Lie down on your back, arms by the side of the body, palms facing down.
              2. As you inhale, lift the left leg, keeping the knee straight. The right leg can either be resting straight on the ground or bent with the foot firmly placed on the ground as per your convenience.
              3. Keep your spine stretched and tail bone tucked touching the floor, relax the shoulders.
              4. If your neck, shoulders, and upper back are tight, you may keep a pillow or a blanket under your head and neck. Do 5 lifts on one side and then change the feet.
              5. Repeat from the other side.

              5. Leg Extension Sideways

              1. Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.
              2. Inhale and lift your right leg, keeping the knee straight and toes pointing diagonally. Exhale and bring it down. Repeat five times at a medium speed. Do not use jerky movements, and do not do it too slowly.
              3. Turn to the opposite side on your right.
              4. Inhale and light the left leg up, exhale down. Repeat the same exercise five times.
              5. Make sure that the core is engaged for better results.

              6. Tiger Stretch

              1. Come down on the ground on all fours—knees and palms. Ensure that legs are hip-width apart and knees in line with the hips. Also, ensure that wrists and shoulders are in one line. Relax the toes.
              2. As you inhale, lift the right leg, toes pointing up. Try to bring your toes as close to the head as possible. Let the back arch naturally. Lift your neck as if trying to meet the toes.
              3. As you exhale, bring your leg down bending the knee, and sliding it from under the body to meet the forehead. Drop your neck looking down trying to meet the knee.
              4. Repeat the stretch from the left side—both times slowly and mindfully.
              5. Complete five rounds with right and left together, making one round.

              Note: You can keep a towel and anything that gives slight support to the knee while you place them on the ground in case you need more support.


              7. Knee Extension Sitting

              1. Sit up on a chair with your back straight.
              2. Interlock the fingers placing them behind the left knee.
              3. As you inhale, lift the left knee, bringing it parallel to the ground. Do it with medium speed without any jerky movement. Repeat five to ten times.
              4. Keep your spine stretched and shoulders relaxed.
              5. Interchange the feet and repeat the same exercise on the right leg.

              Note: The image suggests holding the chair rather than the back of the knee, but I would recommend holding the back of the knee as it provides better support. Choose based on your convenience.

              8. Dynamic Squats

              1. Squat down and bringing your right arm from inside, slide your right palm below the sole of the right foot, palm facing up. Bring the left arm from the inside, slide your left palm below the sole of the left foot, palm facing up.
              2. For those who cannot squat, please roll a mat and keep your heels on it and stand facing a wall at an arms distance from the wall so you can place your palms on the wall.
              3. Once you have found your comfortable position, hands are not to be moved from where they are.
              4. While exhaling, come up and straighten your knees, maintaining the position of the palms.
              5. Inhale squat and exhale come up again while straightening the knees.
              6. Repeat five times, slowly and with awareness of breath.

              Note: Contrary to what some people think, squats are very good for knee strengthening and, therefore, reduce knee pain in the short and long term. Do it slowly, and you will be okay. In case you feel that it is too challenging for you—the hips aren’t open enough or there is severe pain, you can simply sit down on a chair and then stand up—keep repeating with arms stretched in front.


              9. Kneeling Lunge

              1. Exhale and bring both your palms on the ground coming into an inverted V position.
              2. Inhale and bring the right foot firmly between the palms, left knee on the ground and toes relaxed.
              3. Sit up keeping the spine straight and bring the palms to the waist.
              4. Make sure that the right knee and ankle are in one line. Look forward.
              5. Inhale and bring the left foot firmly between the palms, right knee on the ground, and toes relaxed.
              6. Complete five rounds with one set of left and right making one round.

              Note: Place a towel or any other cushioning fabric for more knee support.

              10. Mill Churning Stretch

              1. Sit up with your legs apart and away from each other as much as is comfortable for you. Choose your maximum and convenient distance.
              2. Bring your palms together and interlock the fingers. Stretch your arms forward while straightening the elbows. The arms will remain in this position throughout this stretch, do not bend the elbows.
              3. Inhale and exhale. Start making a big circle with your torso, turning towards the right and your arms moving with it. Imagine your hip is fixed at one point and your body is encircling around it. Go as big a circle as you can by going as far back as possible.
              4. Exhale as you go down and inhale as you come up. Encircle five times.
              5. Repeat the same stretch from the left side, making a big circle five times by rotating the body from the left side.

              Consistency Is the Key

              Knee stretching and strengthening is a gentle and gradual process. Therefore, consistency in practicing these knee stretches goes a long way.

              The knees are one of the most important joints in the foundational structure of your body. So, take good care of them and enjoy pain-less healthy knees, irrespective of your age and occupation. I wish you the best!

              More Stretches You Can Try for Better Fitness

              Featured photo credit: bruce mars via


              Read Next