8 Lower Back Stretches To Relieve Lower Back Pain in 8 Mins!

Pain in the lower back can become quite intolerable, and can put the person in agony. As the spine is responsible for keeping the person erect, the lower back pain makes the person invalid. Though, it does sound quite depressing, all is not lost. There are some lower back stretches, which can provide relief to the injured person.

Causes of Lower Back Pain

Before we get on to discussing the lower back stretches, we should try to analyse the root cause of the problem. In majority of the cases, the injuries to the soft tissues, ligaments and muscles are the main reasons for causing lower back pain. When the muscles or ligaments get pulled or torn, it leads to strains and sprains. The sprain can happen any time, or can happen over a period of time, due to the repetitive movements.


Some of the main causes of sprain or strain are-

• Lifting heavy objects
• Sudden jerks, leading to heavy stress to the lower back
• Poor posture
• Injuries related to sports

Even though, the sprains or strains sound mild, the consequences are quite severe. Once a person gets injured, it can cause a lot of pain, and can lead to damages to the spinal cord, or compression of the nerve roots.


Lower back pain has become quite normal, due to the sedentary lifestyles that we lead. So, this has actually become a lifestyle disease for people. Whatever be the reason for the stiffness or aches of your lower back, these stretches will get you fit and have you back on track.


If you are one among many who is worried about the rounded shoulders, then go for shoulder stretches that should work for you!


We give below some stretches for lower back, which will help in providing you relief from the pain.

8 Lower Back Stretches To Relieve You From Pain

1. Knee to Chest

If you are wondering how to stretch lower back, this is one of the best stretches. With this stretch, you will need to align your pelvis, while stretching the lower back and the rear end muscles. Lie on your back, and point your toes to the sky. Now, bend the right knee slowly, and pull up your leg to the chest. Hold your thigh with your arms, and try to pull the knee to the chest gently. Hold it for about 15 to 20 seconds, and slowly release it and take it back to the starting position. Repeat this same process with the other leg now.

2. Twist With Lying Knees

With this stretch, you can strengthen your abdominal muscles by stretching your para-spinal muscles. Lie down on your back, and stretch your legs straight. Now, bend your right knee up and take it over to the left side of the body. Keep holding it for 20 seconds, till you experience a gentle stretch on your back and hips. Now, rotate from back to the centre so that your core muscles get tightened.


Repeat this for about three times on each side.

3. Yoga Cat

This is one of the most effective exercises for giving relief to lower back pain. You need to kneel down on all fours, so that your hands are below your shoulders, and your knees are below your hips.


Now, exhale gently, and try to arch your spine. Then, while bringing your face downwards, like a cat, inhale and tighten the core muscles. Do these movements slowly and hold on to this position for about 5 to 10 seconds. Repeat it 10 times.

4. Piriformis Stretch

With this stretch, your piriformis muscles get lengthened and strengthened. This is the muscle that causes sciatica, which is a radiating leg pain. Sit straight, and cross the left leg over the right leg, so that your foot is placed next to the thigh. Now, bring the right leg below your hips. Place the right arm on the leg and try to stretch it. Just ensure that your back is kept straight and the chest is lifted. Hold on to it for about 20 seconds, and repeat this step with the other side. Do it three times.

5. Cobra Stretch

This is one of the lower back stretches which can tighten the lower back and abdominal muscles. Lie down on your tummy, and stretch your legs, placing the palms on both sides of your head. The elbows and forearms should touch the ground. Now, push the body upwards, so that the weight rests on the forearms. Keep the hips to the ground. Keep stretching till you are comfortable and keep holding to that position for about 10 seconds. Now, gently go back to the starting position, and repeat this thrice.

6. Restful Stretch

This is one of the easiest and most comfortable lower back stretches. This can give relaxation to your body. Sit down with your knees bent and legs beneath your thighs. Once, you feel comfortable, stretch your arms forward, and let your head fall forward in a relaxing position. Keep holding on to this pose for 20 seconds, and return back to the starting position. Try repeating this thrice.

7. Hamstring Stretch

Lie down on your back, and bend one leg, while keeping the foot on the floor. Now, bring the other leg upwards, and stretch it straight above. Hold it on the knee to give it support. Hold this for about 30 seconds, and do it for each leg twice.

8. Hip Flexing Stretch

Try to bend one knee, keeping it vertical over the ground, and rest your body on the other leg, which is folded. The other leg should also be bent, but the leg should lie down straight on the floor. Now, keep your hands on the bent knee that is standing vertical, and hold on to it for about 30 seconds. Now, repeat it, by switching sides.

Additional Tips to Relieve Lower Back Pain

1. Better Sleeping Posture

A poor sleeping posture can aggravate back pain. Try sleeping on the side and place a pillow between the knees to keep the spine in a neutral position. This will relieve the strain on the lower back.

2. Over The Counter Medications

Over the counter pain killers and non-steroidal anti-inflammatory drugs give temporary relief to back pain.

3. Physical Therapy

Physical therapy can help you by teaching you how to sit, stand and sleep in a proper posture. A physical therapist also teaches you specialized back exercises that help strengthen the core muscles in the back.

4. Do Not Resort To Bed Rest

Gone are those days where bed rest helped relieve body aches. Now lying down is one of the worst things that you can do to cure your aching back. Don’t rest too many hours in a day and try to keep an active schedule during the day.

5. Alternative Cold and Hot Treatments

Regular application of ice packs to the lower back can help reduce inflammation and pain. Keep an ice pack for at least 20 minutes in a day. After a few days switch to heat treatment. Applying a heat pack helps relax muscles and increases blood flow to the area.


These were some of the stretching exercises that will give you relief from lower back pain. Don’t suffer in agony when you have respite in hand. Just try lower back stretches and get relief from back pain in minutes. But, don’t go overboard, and try something drastic. Stretch to the point till you feel comfortable.