What Are the Best Stretches to Relieve Lower Back Pain?

Introduction

Lower back pain is one of the most common complaints worldwide, affecting people of all ages. Whether it’s due to prolonged sitting, poor posture, or intense workouts, finding effective ways to relieve discomfort is essential. If you’ve ever wondered, “What are the best stretches to relieve lower back pain?”, this guide will take you through the most effective stretching techniques to ease pain and improve flexibility in 2025.

1. Why Stretching Is Essential for Lower Back Pain Relief

Before diving into “What are the best stretches to relieve lower back pain?”, it's important to understand why stretching is beneficial. 

Regular stretching helps to:

Reduce muscle tightness and improve mobility.


Increase blood flow to the affected area, speeding up recovery.


Improve posture and prevent future injuries.

By incorporating these stretches into your daily routine, you can significantly reduce lower back discomfort and enhance your overall well-being.

2. Child’s Pose – A Gentle Stretch for the Lower Back

If you're searching for “What are the best stretches to relieve lower back pain?”, Child’s Pose is a great starting point. This yoga-inspired stretch gently elongates the spine, relieving tension in the lower back muscles.

How to Perform Child’s Pose:

Kneel on the floor with your toes touching and knees spread apart.


Extend your arms forward and lower your torso toward the ground.


Rest your forehead on the mat and take deep breaths.


Hold for 30-60 seconds and repeat as needed.

3. Knee-to-Chest Stretch – Reducing Lower Back Tension

Another essential movement in “What are the best stretches to relieve lower back pain?” is the knee-to-chest stretch. This stretch helps to relax tight lower back muscles and improves flexibility in the spine.

How to Perform the Knee-to-Chest Stretch:

Lie on your back with both legs extended.


Bring one knee toward your chest, holding it with both hands.


Keep the other leg straight and hold the stretch for 30 seconds.


Switch legs and repeat the stretch.

4. Cat-Cow Stretch – Enhancing Spinal Flexibility

When discussing “What are the best stretches to relieve lower back pain?”, the Cat-Cow stretch is a must-include. This dynamic movement promotes spinal flexibility and alleviates stiffness.

How to Perform the Cat-Cow Stretch:

Start on your hands and knees in a tabletop position.


Inhale and arch your back, lifting your head and tailbone (Cow Pose).


Exhale and round your back, tucking your chin (Cat Pose).


Repeat the motion for 10-15 repetitions.

5. Seated Spinal Twist – Improving Mobility

If you’re looking for “What are the best stretches to relieve lower back pain?”, the seated spinal twist is a fantastic option. It stretches the lower back and helps improve spinal mobility.

How to Perform the Seated Spinal Twist:

Sit on the floor with both legs extended.


Bend your right knee and place your foot outside your left thigh.


Place your right hand behind you and twist your torso to the right.


Hold for 30 seconds, then switch sides.

6. Standing Forward Bend – Loosening Tight Hamstrings and Back Muscles

Among “What are the best stretches to relieve lower back pain?”, the standing forward bend is excellent for releasing tension in the lower back and hamstrings.

How to Perform the Standing Forward Bend:

Stand with your feet hip-width apart.


Slowly bend forward at the hips, letting your arms hang down.


Keep your knees slightly bent if necessary.


Hold for 30-45 seconds, then slowly rise back up.

7. Supine Spinal Twist – A Deep Stretch for the Lower Back

Another great addition to “What are the best stretches to relieve lower back pain?” is the supine spinal twist. This stretch helps relieve lower back stiffness and improves spinal flexibility.

How to Perform the Supine Spinal Twist:

Lie on your back with both knees bent.


Drop your knees to one side while keeping your shoulders flat on the ground.


Hold the position for 30 seconds, then switch sides.


Repeat as needed for relief.

8. Cobra Stretch – Strengthening and Stretching the Lower Back

A list of “What are the best stretches to relieve lower back pain?” wouldn’t be complete without the Cobra Stretch. This movement strengthens and stretches the lower back simultaneously.

How to Perform the Cobra Stretch:

Lie on your stomach with your hands under your shoulders.


Push your upper body up while keeping your hips on the ground.


Hold for 20-30 seconds, then release.


Repeat 3-5 times.

9. Piriformis Stretch – Relieving Sciatic Pain

Many people searching “What are the best stretches to relieve lower back pain?” suffer from sciatica, which can be eased with the piriformis stretch.

How to Perform the Piriformis Stretch:

Sit on the floor and cross one leg over the other.


Hold your knee with both hands and gently pull it toward your chest.


Hold for 30 seconds, then switch sides.


Repeat as needed.

10. Hip Flexor Stretch – Reducing Lower Back Strain

Tight hip flexors can contribute to lower back pain, making the hip flexor stretch essential when asking, “What are the best stretches to relieve lower back pain?”

How to Perform the Hip Flexor Stretch:

Step one foot forward into a lunge position.


Lower your back knee to the ground and push your hips forward.


Hold for 30 seconds, then switch sides.


Repeat as necessary.

Final Thoughts

If you’ve been wondering, “What are the best stretches to relieve lower back pain?”, incorporating these movements into your daily routine can help alleviate discomfort and improve mobility. Whether you’re dealing with chronic pain or occasional stiffness, stretching is a natural and effective solution for maintaining spinal health.

By consistently practising these stretches, you’ll not only relieve lower back pain but also enhance your flexibility, posture, and overall well-being. Remember to listen to your body and consult a healthcare professional if pain persists.

Which of these stretches has helped you the most? Share your experience in the comments below!