Stretches for lower back pain can help reduce muscle tension, improve flexibility, and strengthen the muscles that support the spine. Exercises such as the hamstring stretch, knee-to-chest stretch, bridge pose, and cobra stretch may also help improve posture and mobility.
These stretches for lower back pain can be done on the floor, on an exercise mat, or while standing. Options like the cat pose, butterfly pose, Superman exercise, and hip rotations target the lower back, hips, abdomen, and legs to promote better movement and stability.
Although stretches for lower back pain may help relieve discomfort, they should be performed within a comfortable range of motion to avoid strain. People with severe lower back pain, recent surgery, or a back injury should be evaluated by an orthopedic specialist before starting these exercises.
Main stretches
According to NICE, exercise programs, including stretching and strengthening exercises, may be considered as part of non-invasive treatment for low back pain.
Stretches for lower back pain can be done lying on an exercise mat or on the floor, or while standing. Some options include:
1. Hamstring stretch
The hamstring stretch helps stretch the muscles in the back of the thigh, as well as the calf and foot. This can help strengthen the leg muscles and reduce pressure on the lower back.
How to do it: Lie on your back with your legs and arms straight for about 10 seconds. Then bend one leg and keep the other leg straight.
Raise the straight leg using a towel, belt, or resistance band placed around the bottom of the foot. Bring the straight leg as close as possible toward your chest, hold for about 30 seconds, and repeat with the other leg.
2. Knee-to-chest
The knee-to-chest stretch is done lying down and helps stretch the lower back, glutes, and thighs. It can improve flexibility and increase range of motion.
How to do it: Lie on your back and bend your knees, keeping your feet on the floor, or leave one leg straight. Use your hands to bring one knee toward your chest and hold for about 15 seconds. Repeat with the other leg, doing the movement 2 times on each side.
3. Butterfly pose
Butterfly pose helps to stretch the back and legs to relieve lumbar tension. This stretch should not be performed by anyone with severe back or knee pain.
How to do it: Lie on your back with your knees bent and your feet flat on the floor. Let your knees slowly fall outward while keeping the soles of your feet together. Hold for 10 seconds, then relax and repeat 5 times. This stretch may cause mild discomfort, but it should not cause pain.
4. Bridge pose
Bridge pose helps stabilize and strengthen the core muscles that support the spine. It works the lower back, glutes, hips, and abdomen. According to the American Academy of Orthopaedic Surgeons, strengthening the muscles that support the spine can help relieve back pain and prevent further injury.
How to do it: Lie on your back with your arms next to your body. Bend your knees and place your feet on the floor, with your heels in line with your knees. Tighten your abdomen and glutes, then lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Hold for 5 to 10 seconds and lower your hips. Relax and repeat 5 times.
5. Cobra stretch
Cobra pose helps stretch and strengthen the muscles in the lower back. This may help prevent lower back pain.
How to do it: Lie face down with your legs extended c. Place your palms on the floor at chest level and straighten your arms, pushing against the floor and lifting your torso. Keep your arms straight, look forward, and keep your neck parallel to the floor.
During this stretch, keep your hips and abdomen engaged. Hold the position for 30 seconds and repeat 4 times.
6. Superman
The superman exercise imitates Superman’s flying position and helps strengthen the lower back. It also works the abdomen, glutes, hips, hamstrings, and shoulders, helping to improve posture and flexibility.
How to do it: Lie on your stomach with your legs straight, arms extended above your head, and palms facing down. Tighten your abdomen, glutes, and lower back. Raise your arms and legs backward, as if you were flying.
Keep your head aligned with your spine and your gaze on the floor. Your arms and legs should not rise more than 8 inches off the floor. Hold this position for 2 to 5 seconds, then return to the starting position. Repeat for 1 minute.
7. Cat pose
Cat pose helps stretch the back, hips, abdomen, and chest. It can also improve flexibility in the lower back, neck, and shoulders.
How to do it: On the floor, get into a tabletop position, with your knees hip-width apart and your wrists aligned with your shoulders. Arch your back like a cat while inhaling and looking up. As you exhale, round your back upward and look down toward your belly button. Hold for 15 to 30 seconds, return to the starting position, and repeat 2 to 4 times.
8. Hip rotation
Hip rotation helps improve flexibility in the spine and hips. It may also reduce stiffness and help give the body more stability.
How to do it: Stand with your feet shoulder-width apart and place your hands on your waist. Slowly rotate your hips to the left, forward, right, and backward, then repeat. Next, repeat the movement in the opposite direction: right, forward, left, and backward. Repeat the movement in both directions 2 times.