7 Lower Back Stretches To Reduce Pain And Build Strength

Lower back stretches are your trump card for happy muscles and reduced pain, whether you’ve been practicing bad posture where attempting to throw your back out is a legitimate concern.

We chose seven of the finest lower back stretches to strengthen, lengthen, and loosen up your muscles. Developing good muscle recovery habits can mean distinguishing between dancing the cha-cha and living on the couch.

This is a good choice for recovery, waking up your body before sitting down at your desk or whenever you need to move.

Lower Back Stretches #1 – KNEES TO CHEST

1. Lay face-up on the floor with your feet flat and your knees bent.

2. To get a deeper stretch, wrap your hands around your right shin or hamstring.

3. Slowly bring your right leg toward your chest while keeping your left leg straight on the floor till you feel a stretch in your lower back.

4. For 30 to 60 seconds, keep your knee against your chest while attempting to relax your lower back, hips, and legs.

5. On the opposite side, repeat. Make 3 sets.

Lower Back Stretches #2 – CAT-COW

Whether you have back pain or not, practice this tried-and-true yoga stretch before and after exercise.

1. Begin on your knees and hands. Bend your spine downward and tilt your head upward. The “cow” movement is this.

2. For 5 to 10 seconds, hold.

3. Go back to the initial, neutral position.

4. Let your head fall toward the floor while arching your back upward. The “cat” movement is this.

5. 10-15 times, or until the pain stops, repeat both movements.

Pro tip: You can also perform this stretch while sitting.

Lower Back Stretches #3 – FOAM ROLLING

Now is the ideal moment to get a foam roller if you don’t already have one. Regardless of whether you are into exercise, it is well worth the money.

1. Lay the roller down on the ground.

2. Lay back onto the floor in front of the roller while keeping your feet level on the surface.

3. Roll slowly forward and backward, halting or slowing down if you experience pain. (Some pressure on tender areas is acceptable.)

4. Sit as close to the roller as you can and arch your back as far as you are comfortable. Hold for a short while.

 Lower Back Stretches #4 – COBRA

This one is a little more difficult, so use caution.

1. With your palms flat on the ground and your elbows tucked under your shoulders, lie on your stomach.

2. Lift your head and chest, gently flex your glutes and lower back, and press your pelvis into the floor.

3. Attempt to maintain a straight line of vision. Straighten your arms while pressing your pelvis into the floor for a deeper stretch.

4. For 30 to 60 seconds, maintain this posture. Iterate as necessary.

 Lower Back Stretches #5 – PELVIC TILT

This stretch helps to ease lower back discomfort by strengthening your glutes, hamstrings, and abdominal muscles.

1. Lay face-up on the floor with your feet flat and your knees bent.
2. Pressing your back against the ground, raise your bottom and flex your abs.
3. As you maintain this posture for up to 10 seconds, breathe normally.
4. Up to 15 times, repeat.

Lower Back Stretches #6 – CHILD POSE

Another yoga classic, this full-body stretch addresses your upper back, quads, hamstrings, and spinal extensors—all of which contribute to back pain.

1. Begin on your knees and hands. As much as you can, tuck your hips under your heels.
2. Keep your arms straight and your back, neck, and hips straight as you lean forward.
3. With your palms facing up, stretch your arms as far as you can in the front or sweep them to the sides behind you.
4. Hold this position for up to a minute while breathing easily and taking care not to clench your muscles.

Lower Back Stretches #7 – BACK EXTENSION

You can tell that this stretch is effective because it mimics the motion of a back extension machine. Your core, upper back, and glutes will all become stronger while you stretch, helping to alleviate lower back pain.

1. Try to lie on your back with your elbows bent and your hands beside your head.
2. Keep your feet and hips on the ground while lifting your head and chest off the ground with your hips and spinal erectors.
3. Pull your shoulder blades together and keep your eyes on the ground.
4. Keep your posture for a few seconds. Slowly lower yourself to the ground.
5. Between reps, take a quick break and repeat 5 to 10 times.