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10 Best Stretches for Lower Back Pain

10 Best Stretches for Lower Back Pain

Do you often suffer from lower back pain? Are you looking for some effective stretches for lower back pain? If so, you’re not alone. Many people experience some form of lower back pain at some point in their lives.

While there are many possible causes for this type of pain, stretching and strengthening your core muscles can help to alleviate it.

We share 10 stretches that can help to relieve lower back pain and improve your core strength. Keep reading for more information!

Stretches For Lower Back Pain

Here are the 10 best stretches that can help to relieve lower back pain:

1. Seated spinal twist

10 Best Stretches for Lower Back Pain - seated spinal twist

This exercise is great for stretching the lower back and improving flexibility in the spine.

To do this stretch:

  • Sit on the ground with your legs extended in front of you and your spine tall.
  • Cross your right leg over your left, placing your right foot flat on the ground outside of your left knee.
  • Rest your left hand on the ground behind you and place your right hand on your right knee.
  • Inhale and lengthen your spine.
  • Exhale and twist to the right, looking over your right shoulder. Hold for 5-10 breaths.
  • Repeat on the other side.

2. Pelvic tilt

The pelvic tilt is a simple yet effective stretch for the lower back. It can help to relieve tension in the lower back muscles and improve your range of motion.

To do this stretch:

  • Lie on your back on the ground with your knees bent and feet flat on the floor.
  • Place your hand on your stomach and take a deep breath in.
  • As you exhale, press your low back into the ground and tuck your pelvis under.
  • Hold for 5-10 breaths.

3. Cat-Cow Pose

Cat-Cow Pose is known for its ability to stretch and strengthen the lower back. It also helps to improve posture and alleviate stress.

To do Cat-Cow Pose:

  • Begin on all fours with your wrists directly under your shoulders and your knees directly under your hips.
  • As you inhale, arch your spine and tilt your pelvis upward, allowing your stomach to sink toward the mat.
  • Exhale and round your spine and tuck your pelvis under, bringing your chin toward your chest and drawing your belly button toward your spine.
  • Repeat this sequence for 10-20 breaths.

4. Seated forward bend

The seated forward bend is a great stretch for the lower back and hamstrings. It also helps to calm the mind and relieve stress.

To do this exercise:

  • Start by sitting on the ground with your legs extended straight in front of you.
  • Flex your feet and place your hands on your thighs.
  • As you inhale, lengthen your spine and as you exhale, fold forward from your hips.
  • Allow your head to hang heavy and relax your shoulders.
  • Hold this position for 5-10 breaths.

5. Cobra Pose

10 Stretches for lower back pain

This yoga favorite, the Cobra Pose stretches the muscles of the back and is also thought to help relieve stress and fatigue.

To do Cobra Pose:

  • Lie on your stomach with your legs extended straight behind you and your palms flat on the ground next to your chest.
  • As you inhale, press your palms into the ground and lift your head, chest, and shoulders off the ground.
  • Keep your elbows close to your body and your shoulder blades pulled down your back.
  • Hold this position for 5-10 breaths.

6. Belly flops

Belly flops are a great way to stretch the lower back and release tension in the spine. They are also helpful for improving digestion and relieving constipation.

To do Belly Flops:

  • Lie on your back with your legs extended straight in front of you and your arms at your sides.
  • As you exhale, tuck your chin to your chest and curl your pelvis and upper back off the ground.
  • Use your abs to scoop your belly in and up as you roll over onto your stomach.
  • Hold this position for 5-10 breaths.

7. Kneeling hip flexor stretch

The kneeling hip flexor stretch stretches the muscles of the hips and lower back. It is also helpful for relieving knee pain.

To do this stretch:

  • Start in a lunge position with your right leg forward and your left leg back.
  • Place your right knee on the ground and your left foot flat on the ground in front of you.
  • Lean your torso forward until you feel a stretch in the front of your left hip.
  • Hold for 30 seconds, then switch sides and repeat.

8. Piriformis Chair Stretch

The piriformis is a small muscle located deep in the hips. It can often become tight and irritated, leading to pain in the lower back, hips, and legs. The piriformis chair stretch flexes and releases tension in the piriformis muscle.

To do this stretch:

  • Sit on a chair with your feet flat on the ground and your knees bent at 90-degree angles.
  • Cross your right ankle over your left knee and place your right hand on your right knee.
  • Gently press down on your right knee as you lean forward, stretching the muscles in the buttocks.
  • Hold for 30 seconds, then switch sides and repeat.

9. Partial Curls

Partial curls help to stretch the lower back and release tension in the spine. They are also helpful for improving posture and preventing back pain.

To do Partial Curls:

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Place your hands on your thighs.
  • As you inhale, curl your chin to your chest and lift your head and shoulders off the ground.
  • Exhale and lower your head and shoulders back to the ground.
  • Repeat 10-20 times.

10. Foam rolling

Foam rolling is a great way to massage the muscles of the lower back and release tension. It is also helpful for improving flexibility and range of motion.

To do Foam Rolling:

  • Lie on your back with a foam roller placed under your lower back.
  • Place your hands on the ground beside you for support.
  • Roll back and forth over the foam roller, stopping to apply pressure to any knots or sensitive areas.
  • Repeat for 1-2 minutes.

That’s it! Ten best lower back pain stretches and exercises for core strength and flexibility. We hope you found this post helpful. If you did, please share it with your friends and family. And don’t forget to come back and visit us soon. We have lots of great content planned just for you.

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