4 Easy Stretches to Relieve Lower Back Pain
With over half of the population in the world experiencing low back pain at some point, it is becoming increasingly important to learn modern and existing solutions. The common risk factors that lead to lower back pain include spinal degeneration that comes from age, sitting for long periods, having an excessive weight, heavy lifting, and even stress, anxiety, and depression. Natural remedies are always the best way to begin before trying more complex measures such as medical treatment. While lower back pain can make everyday activities difficult, incorporating gentle stretches into your routine can help ease tension, improve flexibility, and decrease pain a great deal. I have tested and proven the results with a personal trainer at a local gym who guided me through a series of stretches over multiple sessions that took away my pain completely. I had been having pain for years and tried chiropractic treatment and exercise. The key is to correct your unique issues by locating the areas that have been misaligned leading to tension and the surrounding muscles straining. Whether you’ve been sitting for too long or dealing with stiffness, these 4 simple stretches can provide natural relief.
1. Child’s Pose
This yoga-inspired stretch gently releases tension in your lower back and hips.
How to Do It:
Start on all fours of your hands and knees.
Sit back onto your heels, reaching your arms forward.
Rest your forehead on the floor and breathe deeply for 20–30 seconds.
Benefits: Relieves lower back pressure, stretches the spine, and promotes relaxation.
2. Cat-Cow Stretch
This dynamic stretch increases spinal mobility and eases stiffness in your lower back.
How to Do It:
Begin on all fours with your wrists under your shoulders and knees under your hips.
Inhale deeply as you arch your back (Cow Pose), lifting your head and tailbone.
Exhale as you round your back (Cat Pose), tucking your chin and pelvis.
Repeat for 8–10 breaths.
Benefits: Improves flexibility, reduces back tension, and increases circulation.
3. Supine Knee-to-Chest Stretch
This simple stretch decompresses your lower back and relaxes tight muscles.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee to your chest, keeping the other foot grounded.
Hold for 20–30 seconds, then alternate legs.
For a deeper stretch, hug both knees to your chest.
Benefits: Relieves lower back stiffness and stretches the glutes and hamstrings.
4. Bridge Pose
This pose strengthens your lower back and stretches the spine, glutes, and hip flexors.
How to Do It:
Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
Press your feet and arms into the ground as you lift your hips toward the ceiling.
Hold for 10–20 seconds, then slowly lower your hips back to the floor. Repeat 3–5 times.
Benefits: Strengthens the lower back, improves posture, and relieves tension in the lumbar spine.
Save These Stretches for Quick Relief!
Incorporating these stretches into your daily routine can help you manage lower back pain naturally. Pin this post to your Fitness or Wellness board and try them today!
