5 Stretches for Lower Back Pain

Dealing with everyday aches and pains is one thing, and so far Father Time has been completely undefeated when it comes to us humans feeling more than a little worn out with every new birthday making stretches for lower back pain an essential technique as we get older.

But there’s a world of difference between those “getting old” pains and significant lower back pain – the kind of back pain the overwhelming majority of adults are going to have to deal with on a pretty much daily basis.

Lower back pain can be so debilitating that you may just be forced to stay in bed all day long and completely cripples your ability to enjoy the kinds of things that you used to do on a regular basis, and it can also be chronic enough that not a moment goes by without you feeling worn out because of it.

Thankfully though, with just a little bit of diligent gentle stretching – like the five stretches for lower back pain that we highlight below – you are going to be able to breathe new life into your back, fight back against that pain, and eliminate the aches and inflammation that you’ve been dealing with for so long.

Sound too good to be true.

Let’s dive in and show you EXACTLY how to say goodbye to lower back pain once and for all!

Check Out These Stretches for Lower Back Pain Relief

1. Wake up and get into the Child’s Pose

Probably the most commonly known “yoga move” there is, this particular movement is going to allow you to stretch your back every morning so that you can prepare it for the day ahead – getting a jump on eliminating pain before it has a chance to set in.

Start off with getting down on your hands and knees on the ground, placing your hands directly under your shoulders and your knees underneath your hips. From there, reach out as far in front of you as you’re able to and then sit back down so that your butt is touching your heels, bringing your head down between your shoulders through the process. Hold this position for about 30 seconds or longer before returning to the start, pausing for ten seconds, and then rinsing and repeating for five or 10 minutes.

2. The Stretching Cat works, too

This yoga move is a little bit more dynamic and one that you might have to kind of “lean into” but it’s also powerfully effective when it comes to stretching out your back and improving flexibility all while washing pain away at the exact same time!

Start off by getting down on the ground on your hands and knees, keeping everything pretty much in line with the child’s pose we mentioned above. From there, you then need to arch your back in the middle as best you are able to without coming off of your hands or your knees (the way that cats stretch) and hold that position for 10-15 seconds before releasing it back to keeping your back parallel with the ground. Rinse and repeat again for 3 to 5 minutes and you’ll be good to go!

3. Lower back twists will get the kinks out

Not only is this yoga move going to help you eliminate all of your lower back pain, but it’s also going to release a lot of tension in your glutes and your core at the same time – the tension that might be wreaking havoc on your lower back without you even recognizing it.

All you have to do is lay down on your back with your knees bent and your feet flat on the ground or yoga mat. From here, stretch your arms out so that you look like a T and then keep your shoulders pinned to the ground as you gently roll your knees to one side and then to the other. Pause for 20 seconds with each twist and repeat for two or three minutes until you work everything out.

4. Bring your knees to your chest to really stretch the lower back

This move in particular works to lengthen the lower back muscles that may have otherwise become constricted, and this is going to release a lot of pain that you might have otherwise been dealing with. This makes it one of the best Stretches for lower back pain.

Lay down on your back with your knees bent and your feet planted right on the ground and then pull your knees up to your chest (slowly, as slowly as you can) until they touch your chest. Hold that position for 30 seconds, then slowly release back to the ground, rinsing and repeating for two or three minutes.

5. The Pelvic Popper is a game changer

This is a fun little move that is perfect right before bed or just after waking up, and it’s not only going to get rid of a lot of your pain but also help you improve your golf game (or any sport, mostly because it targets your core and build strength and flexibility).

Lay down on your back with your knees bent and your feet squarely on the ground. Then activate only your core muscles in your pelvis and try to pull them up from the ground without having anything else leave the floor. Go slowly at first but build up speed as you develop more flexibility and release pain. This is a game changer!

Another option is a back support brace to support your back while you are strengthening it or a lumbar cushion to help at the office.