5 Stretches For Lower Back Pain

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Most people are either sedentary or incredibly active. One of the common consequences of both is back pain.   It’s estimated that about 31 million Americas will experience lower back pain at some point in life.  No matter if you already have lower back pain, spasms, aches, or experience stiffness, you can act now before it becomes worse and starts to limit your daily life. One of the things you can do is stretches for lower back pain.

Here are 5 stretches for lower back pain:


#1: Taking the knee to chest:

This is a good stretch for lower back pain because you’re aligning the pelvis. Just lie on the floor with your toes pointed to the roof. Bend your right knee and pull your entire leg up to your chest. Give a big hug to your knee, holding the position for 20 seconds. Then do the same with the left knee.

#2: Twisting the knee:

This is also a great stretch for lower back pain because it strengthens your abdominal muscles and stretches the paraspinal muscles. You need to lie on the floor once again, with your legs extended. Take your right knee, bend it, and cross it over to the left side of your body and hold the position for 20 seconds. Do the same with the left knee.

#3: The cow / cat from Yoga:

Kneel on your fours. Make sure that your knees are right below your hips and your hands are beneath your shoulders.  Now, exhale and start to arch your spine, gently. Inhale, and while you tighten your core muscles, start to round your back like a cat. When doing this exercise, make sure that you do it calmly and that you hold each position between 5 and 10 seconds.

#4: Stretching the piriformis muscle:

The piriformis muscle is one of the main causes of leg pain and sciatica.  You’ll need to sit straight and cross your left leg over your right one. Your foot should be next to your thigh. Now, tuck your right leg towards your buttocks. Do the same with the other side and hold each position for about 20 seconds.

#5: Cobra stretch:

This is one of the best stretches for lower back pain.  Lie on the floor on your stomach. Your legs should be extended and your palms planted on each side of your head. You need to make sure that your forearms and elbows are flat on the ground. Gently push your body upwards, with your weight resting only on your forearms. Your hips should remain on the ground all the time. Hold the position for about 10 seconds.

You can always complement these 5 stretches for lower back pain with other exercises for your back. One of the main causes of lower back pain is bad posture. So, you can start by stretching but also consider a posture brace.  Make sure to check the best posture brace reviews.

About the Author Michelle Davis

I plan on testing every posture corrector you can buy including braces, posture solutions at a computer, posture chairs, and smart posture devices. I blog about the products here. Drop me a line anytime for questions and I'll try to help!

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