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10 Stretches for Lower Back Pain Relief

Relieve tension, improve flexibility, and support spinal health in just a few minutes a day.

1. Cat-Cow Stretch

Purpose: Improves spinal flexibility and posture.

How to Perform:

  1. Start on all fours with wrists under shoulders and knees under hips.
  2. Inhale, arch your back (cow pose), lifting your head and tailbone.
  3. Exhale, round your spine (cat pose), tucking your chin and pelvis.
  4. Repeat slowly for 1 minute.

2. Child’s Pose

Purpose: Stretches the lower back and hips, promoting relaxation.

How to Perform:

  1. Sit back on your heels, arms extended in front.

  2. Rest your forehead on the mat.

  3. Hold for 30 seconds to 1 minute while breathing deeply.

3. Knee-to-Chest Stretch

Purpose: Relieves tension in the lower back and glutes.

How to Perform:

  1. Lie on your back with both legs extended.

  2. Bring one knee toward your chest and hold with both hands.

  3. Hold for 20–30 seconds; switch sides.

4. Seated Spinal Twist

Purpose: Enhances spinal flexibility and relieves tension.

How to Perform:

  1. Sit with your legs extended.

  2. Bend your right knee and cross it over your left leg.

  3. Twist to the right with your left elbow outside the right knee.

  4. Hold for 20–30 seconds; switch sides.

5. Pelvic Tilt

Purpose: Strengthens abdominal muscles and supports lower back.

How to Perform:

  1. Lie on your back, knees bent, feet flat.

  2. Flatten your lower back into the floor by tilting your pelvis upward.

  3. Hold for a few seconds; repeat 10–15 times.

6. Shoulder Bridge

Purpose: Mobilizes the spine and strengthens glutes and back.

How to Perform:

  1. Lie on your back with knees bent and feet hip-width apart.

  2. Press through your feet to lift your hips.

  3. Hold for a few seconds; lower slowly.

  4. Repeat 10–15 times.

7. Standing Roll-Down

Purpose: Elongates the spine and stretches the back.

How to Perform:

  1. Stand with feet hip-width apart.

  2. Slowly roll down, reaching for your toes.

  3. Let your head hang heavy.

  4. Roll back up one vertebra at a time.

  5. Repeat 5–10 times.

8. Figure Four Stretch

Purpose: Opens hips and glutes, relieving lower back tension.

How to Perform:

  1. Lie on your back with knees bent.

  2. Cross your right ankle over your left knee.

  3. Grab the back of your left thigh with both hands.

  4. Gently pull it toward your chest.

  5. Hold for 20–30 seconds; switch sides.

9. Seated Forward Fold

Purpose: Stretches spine, hamstrings, and lower back.

How to Perform:

  1. Sit with legs extended.

  2. Hinge at the hips to reach for your toes.

  3. Keep your back straight.

  4. Hold for 20–30 seconds.

10. Seated Nerve Flossing

Purpose: Helps improve sciatic nerve mobility and reduce discomfort.

How to Perform:

  1. Sit in a chair with feet flat.

  2. Extend one leg straight and flex your foot while looking upward.

  3. Return to neutral; repeat 10 times per leg.