Lower Back Strain Stretches

Lower back pain may be a fairly common health issue, partly because numerous things can cause it.

In some cases, it’d be a symbol of an underlying condition, like kidney stones or fibromayalgia. Other times, it’s simply a side effect of a sedentary lifestyle or reptitive motions.

Regardless of what’s causing your lower back pain, these seven stretches can help to scale back the pain and strengthen the muscles in your lower back.

First, a couple of quick tips

It’s important that you simply stretch your lower back with safety and care. Be especially gentle and cautious if you’ve got any sort of injury or health concern. It’s best to speak to your healthcare provider first.

You can do these stretches once or twice each day . But if the pain seems to urge worse, or you’re feeling very sore, take each day faraway from stretching.

Be mindful of your body’s limits and don’t push your body to try to to an excessive amount of hear your body and do what feels best for you in each moment.

As you undergo these stretches, take some time and play close attention to your breathing. Use your breath as a guide to form sure you don’t strain or overdo it. you ought to be ready to breathe comfortably and smoothly throughout each pose or stretch.

1. Child’s Pose

This traditional yoga pose works your gluteus , hamstrings, and spinal extensors. It helps to alleviate pain and tension right along your spine, neck, and shoulders.

Its relaxing effect on your body also helps to relax tight lower back muscles, promoting flexibility and blood circulation along the spine.

To do Child’s Pose, follow these steps:

  • With your hands and knees on the bottom , sink back through your hips to rest them on your heels.
  • Hinge at your hips as you fold forward, walking your hands call at front of you.
  • Rest your belly on your thighs.
  • Extend your arms ahead of or alongside your body together with your palms facing up.
  • Focus on breathing deeply and relaxing any areas of tension or tightness.
  • Hold this pose for up to 1 minute.

You can do that pose several times during your stretching routine. be happy to try to to it in between each stretch.


If you are feeling such as you need some extra support, you’ll place a rolled-up towel on top of or underneath your thighs.

If it’s easier , widen your knees and rest your forehead on a cushion.

2. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

  • Lie on your back with both knees bent and your feet flat on the ground .
  • Keep your left knee bent or extend it straight out along the ground .
  • Draw your right knee into your chest, clasping your hands behind your thigh or at the highest of your shinbone.
  • Lengthen your spine all the way right down to your tailbone and avoid lifting your hips.
  • Breathe deeply, releasing any tension.
  • Hold this pose for 1 to three minutes.
  • Repeat with the opposite leg.


Place a cushion under your head for extra padding. you’ll also use wrap a towel around your leg if it’s hard for your arms to succeed in .

To deepen the stretch, tuck your chin into your chest and lift your head toward your knee.

3. Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle relieves pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

  • Lie on your back with both knees bent and your feet flat on the ground .
  • Place your right ankle at the bottom of your left thigh.
  • Then, place your hands behind your left thigh and pull up towards your chest until you are feeling a stretch.
  • Hold this position for 1 to three minutes.
  • Then do the other side.


To make the stretch easier , keep your bottom foot planted on the ground . Rest your head on a cushion for support.HEALTHLINE TOOLYour Greatist growth starts here

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4. Seated spinal twist

This classic twist works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

  • Sit on the sting of a cushion with both legs extended call at front.
  • Bend your right knee and place your foot to the surface of your left thigh.
  • Bend your left leg, placing your foot near your right thigh.
  • Lift your arms up together with your palms facing one another .
  • Starting at the bottom of your spine, twist to the proper side.
  • Place your right behind you for support.
  • Place your left arm around your right leg as if you’re hugging it, or bring your upper arm to the surface of your thigh.
  • Hold this pose for up to 1 minute.
  • Repeat on the opposite side.


To make this pose easier , keep your bottom leg straight.

For an additional stretch, add in neck rotations during this pose by inhaling to seem forward and exhaling to show your gaze backward. Do 5 to 10 on all sides .

5. Pelvic tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They even have a beneficial effect on your glutes and hamstrings.

To do a pevlic tilt, follow these steps:

  • Lie on your back with both knees bent and feet flat on the ground .
  • Engage your abdominal muscles as you flatten your back against the ground .
  • Breathe normally, holding this position for up to 10 seconds.
  • Release and take a couple of deep breaths to relax.
  • Do 1 to three sets of three to five repetitions.

6. Cat-cow stretch

The cat-cow stretch may be a good way to awaken your spine while also stretching your shoulders, neck, and chest.

To do the cat-cow stretch, follow these steps:

  • Come onto high-low-jack during a tabletop position (hands and knees on the ground).
  • Press into your hands and feet as you inhale to seem up, allowing your belly to fill with air.
  • Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
  • Continue this pattern of movement, moving with each breath.
  • Do this for 1 to 2 minutes.


If you’ve got wrist concerns, place your hands slightly forward rather than directly under your shoulders. If you’ve got any knee concerns, place a cushion under them for padding and support.

For deeper holds, simply remain in each position for five to twenty seconds at a time rather than moving with each breath.

7. Sphinx stretch

The sphinx stretch may be a gentle backbend that permits you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

  • Lie on your stomach together with your elbows underneath your shoulders and your hands extended ahead , palms facing down.
  • Set your feet slightly apart. It’s okay for your big toes to the touch .
  • Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
  • Stay strong in your lower back and abdominals, breathing deeply.
  • Press your pelvis into the ground .
  • Gaze straight ahead or gently close your eyes.
  • Hold this pose for 1 to three minutes.

The bottom line

You use your lower back for tons of things, from walking and running to easily getting out of bed within the morning. Keep it in good working order with regular stretching to alleviate tension and build strength.

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