5 Stretches for
Lower Back Pain

Why This Helps

Releases tension in your lower back muscles and gently stretches the muscles along your spine. Helps relieve pressure on spinal discs.

How to Do It

1. Lie on your back on a comfortable surface.
2. Bend both knees with feet flat.
3. Bring your right knee toward your chest and clasp hands around shin or thigh.
4. Gently pull knee closer to chest, keeping lower back relaxed.
5. Hold for 20–30 seconds.
6. Release slowly, repeat with left leg, then bring BOTH knees to chest for 30 seconds.

What You Should Feel & Breathing

A gentle stretch/release in your lower back. Breathe slowly and deeply. With each exhale, gently pull your knee slightly closer.

Common Mistakes to Avoid

• Lifting your head or shoulders off the surface
• Pulling too aggressively or holding your breath

Modifications

• Can't reach shin: Use a towel looped around your thigh
• One knee hurts: Keep that leg extended straight while stretching the other

Why This Helps

Improves spinal mobility, relieves stiffness, and promotes fluid movement. Excellent for morning stiffness.

How to Do It

1. Start on hands and knees (tabletop position).
2. COW POSE: Inhale, drop belly toward floor, lift chest/chin upward.
3. CAT POSE: Exhale, pull belly button toward spine, round your back toward ceiling. Tuck chin.
4. Flow between positions slowly.
5. Perform 10–15 slow repetitions.

What You Should Feel & Breathing

Gentle movement throughout your spine. Inhale = Cow, Exhale = Cat.

Common Mistakes to Avoid

• Moving too quickly (should be slow and flowing)
• Forcing the arch or round
• Letting shoulders scrunch up toward ears

Modifications

• Knees hurt: Place folded towel under them
• Hands hurt: Make fists and rest on knuckles, or do on forearms
• Can't get on floor: Do seated version in chair

Why This Helps

Gently stretches your lower back, hips, and thighs while promoting relaxation. One of the most restorative stretches for back pain.

How to Do It

1. Start on hands and knees. Bring big toes together.
2. Sit back onto your heels.
3. Extend arms forward on the floor and lower forehead toward the floor.
4. Let your chest sink toward your thighs, relax shoulders.
5. Breathe deeply and hold for 30–60 seconds.

What You Should Feel & Breathing

Deep, slow belly breathing. Feel your back expand on inhale, relax deeper on exhale.

Common Mistakes to Avoid

• Forcing your head to the floor (use a pillow if needed)
• Holding tension in shoulders or shallow breathing

Modifications

• Can't sit on heels: Place pillow between buttocks and heels
• Forehead doesn't reach floor: Stack fists or use yoga block
• Alternative arms: Alongside body (palms up) for more relaxation

Why This Helps

The piriformis muscle becomes tight from sitting, contributing to back pain and mimicking sciatica. This releases that tension.

How to Do It

1. Lie on back with knees bent, feet flat.
2. Cross right ankle over left knee (makes a “4”). Flex right foot.
3. Thread hands through gap and clasp behind left thigh.
4. Gently pull left thigh toward chest, keeping head relaxed.
5. Hold for 30 seconds, release slowly, repeat on other side.

What You Should Feel & Breathing

Deep stretch in buttock/outer hip. Slow, steady breaths. Relax into it on the exhale.

Common Mistakes to Avoid

• Pulling too aggressively or holding breath
• Lifting hips off the floor or tensing neck

Modifications

• Can't reach thigh: Use a towel/strap, or rest left foot on a wall
• Too intense: Don't pull as much, or do seated version in a chair

Why This Helps

Strengthens your core while mobilizing lower back. Teaches pelvic control, crucial for preventing lower back pain.

How to Do It

1. Lie on back, knees bent, feet flat. Relax entire body.
2. POSTERIOR TILT: Gently tilt pelvis so lower back presses into floor. Engage lower abdominals. Hold 3–5s.
3. ANTERIOR TILT: Tilt pelvis opposite direction to create small arch under lower back. Hold 3–5s.
4. Perform 10–15 controlled repetitions.

What You Should Feel & Breathing

Gentle engagement in lower abdominals. Exhale as you flatten back (posterior), inhale as you arch (anterior).

Common Mistakes to Avoid

• Using buttocks to move (should be abs/lower back)
• Lifting hips off the floor or moving too quickly

Modifications

• Lying down uncomfortable: Do standing against a wall
• Can't feel movement: Place hands on hip bones and feel them tilt