5 Stretches to Ease Lower Back Pain

These 5 stretches can help increase mobility in the lower back and lower body, as well as ease lower back pain. Performing each stretch for about 30 seconds, one after the other, 2-3 times a day can help bring relief from the sharp aches and pains associated with lower back issues.

Keep in mind that everyone has some imbalances within their body, so some stretches may seem more accessible than others or may even feel different on the left and right sides of the body. When stretching, you should reach the point of tension or moderate discomfort. If you reach a point of sharp or shooting pains, release the stretch and do not stretch as far next time.

Single Knee to Chest Stretch

For this pain-relieving stretch, start by lying on your back with one leg straight and the other bent at the knee.

• Pull your bent knee in towards your torso with your hands, and hold for at least 30 seconds.
• Before switching legs, let your spine rest in its natural position, flat on the ground, for a few deep breaths.

Cat and Cow Stretch

This stretch helps increase flexibility and range of motion in your spine while strengthening it to prevent further aches and pains.

• Begin in a tabletop position on your hands and knees.
• As you exhale, round your spine and suck in your belly button – you should look like a scared cat.
• As you inhale, lift your chest and tailbone, letting your belly reach down towards the ground.
• Repeat these movements, switching positions as you breathe, for 30 seconds.

Child’s Pose Stretch

This yoga stretch is a relaxing pose that helps lengthen the muscles of the lower back.

• From your hands and knees position in the previous stretch, press your hips back until your buttocks reach towards your heels.
• Reach your arms long out in front of you. As you take a few deep breaths, let your body sink as much as possible towards the ground.
• For an additional stretch, you can walk your hands towards your right side, lengthening through your sides.
• Hold for 30 seconds, and then walk your hands towards your left side.

Hamstring Stretch

Tight hamstrings are one of the biggest culprits of lower back pain. To stretch this muscle in the back of your leg, you’ll need a prop such as a towel.

• Start by lying on your back with one leg bent. Raise your other leg straight up in the air and wrap the towel around the bottom of your foot.
• Use the towel for leverage as you lengthen your leg until you feel a stretch along the back of it.
• Hold on each side for about 30 seconds.

Glutes Stretch

To round off your stretching exercises:

• Lie on your back with both of your knees bent.
• Cross one leg over the other, and wrap your hands around your legs, pulling them in towards your chest. You will begin to feel a stretch along the outside of your thighs and around your glute muscles.
• The closer you pull your legs in towards your body, the deeper the stretching sensation you will feel.
• After about 30 seconds, switch your legs around to stretch on the other side. You may not be able to pull as far on one side or the other; inconsistencies in flexibility are completely normal!

In addition to regular stretching, regular cardio exercise is very effective for easing lower back pain. Light impact and low-intensity activities, such as walking on a treadmill or riding a stationary bicycle, can help loosen your muscles and relieve aching back pain.

Performing these cardio activities for 30 minutes a day, most days of the week, in addition to regular stretching, will have you sitting and standing with much more comfort in no time.