The Best Stretches to Relieve Low Back Pain

Nancy Fournier, LMT
Aug 28
3 min read

Updated: Oct 21

Low back pain is one of the most common complaints among adults, whether from long hours at a desk, heavy lifting, or simply the stress of daily life. While chronic or severe pain should always be evaluated by a healthcare professional, gentle stretching can often help relieve tension, improve flexibility, and support healing.

Below are some of the most effective stretches for easing low back pain.

1. Child’s Pose

How to do it:

Start on your hands and knees.
Sit your hips back toward your heels, extending your arms forward on the ground.
Rest your forehead on the floor and breathe deeply.

Why it helps:This gentle stretch lengthens the spine, relaxes the hips, and reduces tension in the lower back muscles.

2. Cat-Cow Stretch - Best Stretches for Low Back Pain

How to do it:

Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.
Inhale, arch your back, and lift your head and tailbone (Cow).
Exhale, round your spine, and tuck your chin toward your chest (Cat).
Repeat 8–10 times slowly.

Why it helps:This movement improves spinal flexibility and gently massages the back muscles.

3. Knee-to-Chest Stretch for Low Back Pain

How to do it:

Lie on your back with knees bent and feet flat on the floor.
Bring one knee toward your chest, keeping the other foot planted.
Hold for 20–30 seconds, then switch sides.

Why it helps:It stretches the lower back and glutes, easing tightness and improving mobility.

4. Piriformis Stretch (Figure Four)

How to do it:

Lie on your back with knees bent.
Cross one ankle over the opposite knee.
Pull the uncrossed leg toward your chest until you feel a stretch in your hip and buttock.
Hold for 20–30 seconds per side.

Why it helps:The piriformis muscle can press on the sciatic nerve when tight, causing low back or leg pain. This stretch helps release it.

5. Seated Spinal Twist

How to do it:

Sit on the floor with legs extended.
Cross one leg over the other and place your foot flat on the floor.
Place your opposite elbow outside the bent knee and gently twist your torso.
Hold for 20 seconds, then switch sides.

Why it helps:This stretch improves spinal mobility and relieves tension in the lower back.

6. Pelvic Tilt

How to do it:

Lie on your back with knees bent and feet flat.
Flatten your lower back against the floor by gently tightening your abdominal muscles and tilting your pelvis upward.
Hold for 5 seconds, then relax. Repeat 10 times.

Why it helps:Strengthens the core and gently mobilizes the lower spine.

Tips for Safe Stretching

Move slowly and avoid bouncing.
Breathe deeply and relax into each stretch.
Stop immediately if you feel sharp or worsening pain.
Aim to stretch daily for best results.

Regular stretching can be a powerful tool in managing and preventing low back pain. These exercises not only ease tension but also promote flexibility and resilience in your spine. However, if your pain is severe, persistent, or accompanied by symptoms like numbness or weakness, consult a medical professional.

Narjé Massage and Wellness in Adairsville, GA now offers stretch therapy as a stand alone treatment or add-on to any custom massage session. To schedule your appointment text or call 470-707-1557 or visit our website www.narjemassagewellness.com