10 Best Stretches to Relieve Lower Back Pain
Lower back pain is a common issue that can result from poor posture, tight muscles, or prolonged sitting. Regular stretching can help alleviate discomfort, improve flexibility, and strengthen the muscles supporting your spine. Here are 10 of the best stretches to relieve lower back pain.
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1. Child's Pose
This yoga pose gently stretches the lower back and promotes relaxation.
How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your chest to the ground. Hold for 20-30 seconds.
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2. Cat-Cow Stretch
This dynamic stretch helps increase mobility and relieve tension in the lower back.
How to do it: Start on all fours. Inhale as you arch your back (Cow Pose), and exhale as you round your back (Cat Pose). Repeat for 5-10 breaths.
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3. Knee-to-Chest Stretch
This stretch relaxes the lower back and improves flexibility.
How to do it: Lie on your back and pull one knee toward your chest while keeping the other leg extended. Hold for 20-30 seconds, then switch sides.
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4. Seated Forward Fold
This stretch targets the lower back and hamstrings, which are often tight in people with back pain.
How to do it: Sit with your legs extended in front of you. Hinge at your hips and reach for your toes, keeping your back straight. Hold for 20-30 seconds.
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5. Figure Four Stretch
This stretch releases tension in the lower back and hips.
How to do it: Lie on your back and cross one ankle over the opposite knee. Grab the thigh of the bottom leg and gently pull it toward your chest. Hold for 20-30 seconds, then switch sides.
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6. Sphinx Stretch
This gentle backbend helps strengthen and stretch the lower back.
How to do it: Lie on your stomach with your elbows under your shoulders. Push through your forearms to lift your chest, keeping your pelvis on the ground. Hold for 20-30 seconds.
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7. Supine Twist
This stretch relieves tension in the lower back and improves spinal mobility.
How to do it: Lie on your back with your arms outstretched. Bend one knee and twist it across your body, keeping your shoulders on the ground. Hold for 20-30 seconds on each side.
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8. Hamstring Stretch
Tight hamstrings can contribute to lower back pain.
How to do it: Sit on the floor with one leg extended and the other foot resting against your inner thigh. Reach for your toes on the extended leg. Hold for 20-30 seconds, then switch sides.
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9. Pelvic Tilt
This stretch strengthens the lower back and abdominal muscles.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Flatten your back against the floor by tilting your pelvis upward. Hold for 5 seconds and release. Repeat 10-15 times.
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10. Cobra Stretch
This pose stretches the spine and opens up the chest.
How to do it: Lie on your stomach with your hands under your shoulders. Push through your palms to lift your chest, keeping your hips on the ground. Hold for 20-30 seconds.
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Tips for Safe Stretching
Always warm up before stretching to prevent injury.
Avoid forcing your body into a position that feels painful.
Hold each stretch gently and breathe deeply for maximum benefit.
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Final Thoughts
Incorporating these stretches into your daily routine can help alleviate lower back pain and improve overall mobility. Consistency is key—dedicate a few minutes each day to stretching and listen to your body as you go.
Which of these stretches will you try first? Let us know how they work for you!