6 Simple Stretches for Lower Back Pain

6 Simple Stretches for Lower Back Pain

Many people seek out stretches that will help with lower back pain, as it is a fairly common problem. Back pain is caused by numerous factors, such as underlying conditions like kidney stones or it could be a side effect, as with repetitive movements, awkward lifting, or a sedentary lifestyle. 

Stretching can’t fix every type of lower back pain, but in most cases, it can offer relief. If you’re experiencing lower back pain or stiffness, consider trying these six stretches using the videos as guidelines to help reduce pain and strengthen the muscles in your back. 

Before beginning, remember that you should do any exercises, even stretches, carefully and safely. It is best to talk to your physician or chiropractor first if you have any health concerns or are healing following an injury. 

These stretches are meant to be done once or twice daily, but only if you are experiencing relief following the activity. If you feel sore or increased pain, stop immediately and seek medical attention. 

Always keep your limits in mind and don’t push too hard or do too much. Pay attention to your body’s signals and do what feels best for you and your health. 

One: Child’s Pose Stretch

This simple stretch works on your gluteus maximus, thighs, and spinal extensors. It should relieve tension in your spine, shoulders, and neck. 

  1. Kneel on the ground and place your hands on the floor in front of you. Sink your hips back to rest your behind on your heels.
  2. Walk your hands out in front of you while you bend at the hips, resting your belly on your thighs.
  3. Extend your arms either in front of you or alongside your body with your palms facing up.
  4. Hold this pose for one minute. 

Watch here: https://www.youtube.com/watch?v=nMp3MlTz9fA

Two: Knee-to-Chest Stretch

This stretch will help relieve tightness in your hips, thighs, and glutes while helping you to relax.

  1. Lie on your back with your feet flat on the floor and your knees bent.
  2. This exercise can be done with your left knee either bent or straight along the floor.
  3. Clasp your hands behind your thigh or on top of your shin and draw your right knee to your chest. Avoid lifting your hips.
  4. Hold this pose for 30 seconds to a minute. Repeat with your left leg.


Three: Seated Spinal Twist

This popular twist stretches your glutes, hips, and back as well as your abs, shoulders, and neck. It increases mobility and stimulates your internal organs. 

  1. Sit on the floor with your legs stretched out in front of you.
  2. Bend your left leg at the knee and place your left foot on the outside of your right thigh.
  3. Place your right arm on the outside of your left thigh with your left hand on the floor behind you for support.
  4. Twist your spine to the left side.
  5. Hold this position for up to a minute and then repeat on the other side.


Four: Supine Pelvic Tilt

This pelvic tilt builds strength in your abs while simultaneously relieving pain in your lower back. It can also help strengthen your glutes and hamstrings. 

  1. Lie on your back with knees bent and feet flat on the ground.
  2. Tighten your abdominal muscles while you flatten your back against the floor.
  3. Hold this position for ten seconds, then release and breathe normally.
  4. Do one to three sets of three to five repetitions.

Watch here: https://www.youtube.com/watch?v=TWuR_U9ddcc

Five: Cat-Cow Stretch

This stretch works on your shoulders, neck, and chest.

  1. Kneel on the floor and place your hands so they are directly under your shoulders.
  2. Inhale and look up, pressing into your hands and feet and curving your belly down toward the ground, simultaneously raising your buttocks up.
  3. Exhale and tuck your chin into your chest, arching your spine toward the ceiling, tucking your buttocks in.
  4. Continue this movement between cow (inhale) and cat (exhale) for one to two minutes.

Watch here: https://www.youtube.com/watch?v=KpNznspZZEY

Six: Sphinx Stretch

This move stretches and strengthens your spine, buttocks, and chest using a gentle and relaxed backbend. 

  1. Lie on the ground on your stomach, propped up with your elbows under your shoulders and your hands in front of you with palms down.
  2. Lift your head and chest, feeling the tightening of your lower back, buttocks, and thighs.
  3. Press your pelvis into the floor while holding this pose for 30 seconds to a minute.

Watch here: https://www.youtube.com/watch?v=KWi1YgyxDaQ

While these stretches can help strengthen your body and help mitigate pain, they do not address the root cause of your pain. Seek out chiropractic care to identify the source of your pain and relieve the symptoms at their source. Your chiropractor can help develop and establish a unique treatment plan that will take your situation into consideration, removing pain from the picture for good. Schedule an appointment with us online or call us to get started. 

This article is for informational purposes only and is not a substitute for in-person advice or care from a medical professional.