5 Stretches to Alleviate Lower Back Pain

Lower back pain can be a debilitating experience, whether it’s caused by sitting for long hours, poor posture, or an intense workout. The good news is that regular stretching can provide relief by improving flexibility, strengthening supporting muscles, and reducing tension. Below are five simple yet effective stretches to help alleviate lower back pain and promote a healthier spine.

1. Child’s Pose

Child’s Pose is a gentle yoga stretch that elongates the spine and relieves tension in the lower back.

How to do it:

1. Start on your hands and knees, with your knees slightly apart.

2. Sit your hips back onto your heels.

3. Extend your arms forward and rest your forehead on the floor.

4. Hold the stretch for 20–30 seconds, breathing deeply.

2. Cat-Cow Stretch

This dynamic stretch improves flexibility and mobility in the spine, easing lower back discomfort.

How to do it:

1. Begin on your hands and knees in a tabletop position.

2. Inhale, arch your back, and lift your head and tailbone toward the ceiling (Cow Pose).

3. Exhale, round your back, and tuck your chin to your chest, drawing your belly button toward your spine (Cat Pose).

4. Repeat for 8–10 rounds, moving slowly with your breath.

3. Knee-to-Chest Stretch

This stretch gently lengthens the lower back and can help relieve tightness.

How to do it:

1. Lie on your back with your legs extended.

2. Bend one knee and bring it toward your chest, clasping your hands around your shin.

3. Hold the position for 20–30 seconds, then switch legs.

4. For a deeper stretch, bring both knees to your chest simultaneously.

4. Seated Forward Fold

This stretch targets the hamstrings, which are often tight and contribute to lower back pain.

How to do it:

1. Sit on the floor with your legs extended straight in front of you.

2. Hinge at your hips and reach for your toes, keeping your back straight.

3. Hold the stretch for 20–30 seconds, then release.

4. If touching your toes is difficult, use a towel or strap to assist.

5. Spinal Twist

This stretch releases tension in the lower back and promotes spinal mobility.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Drop your knees to one side while keeping your upper back and shoulders grounded.

3. Hold for 20–30 seconds, then switch sides.

Final Tips

Incorporating these stretches into your daily routine can significantly reduce lower back pain over time. Always consult with a physical therapist or healthcare provider before beginning a new exercise regimen, especially if your pain persists or worsens.

Let Us Help You Further

These stretches are a great starting point, but they are only part of the solution. If you’re experiencing persistent lower back pain or want a more personalized approach, schedule a free consultation with us at Impact Physical Therapy. Our team can evaluate your specific condition and design a tailored plan to address your needs. Whether it’s targeted exercises, hands-on therapy, or guidance to prevent future discomfort, we’re here to help you feel your best. Schedule Your Free Consultation Today!