Lower back pain is one of the most common complaints among adults, especially those who spend long hours sitting at a desk or standing in one position. While sometimes caused by serious conditions, most lower back pain stems from muscle tightness or poor posture. The good news? Simple stretches can make a world of difference. Here are the top 5 stretches for lower back pain that you can easily do at home or at the office.
1. Cat-Cow Stretch
The Cat-Cow stretch is excellent for improving flexibility and relieving tension in the spine.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale, arch your back, and lift your head and tailbone toward the ceiling (Cow).
Exhale, round your spine, and tuck your chin to your chest (Cat).
Repeat for 10–15 breaths.
Benefits:
Increases spinal flexibility
Reduces stiffness
Improves posture
2. Child’s Pose
Child’s Pose is a gentle stretch that lengthens the lower back and hips.
How to do it:
Kneel on the floor, sit back on your heels, and stretch your arms forward.
Lower your chest toward the floor and relax your forehead on the mat.
Hold for 30–60 seconds, breathing deeply.
Benefits:
Relieves tension in the lower back
Stretches the spine, hips, and thighs
Promotes relaxation
3. Knee-to-Chest Stretch
This stretch targets the lower back muscles and helps reduce tightness.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Bring one knee toward your chest while keeping the other foot on the floor.
Hold for 20–30 seconds, then switch legs.
Benefits:
Reduces lower back stiffness
Improves flexibility in the hips and lower back
Can relieve sciatica-related discomfort
4. Seated Spinal Twist
Seated twists help improve spinal mobility and relieve tension in the lower back.
How to do it:
Sit on the floor with your legs extended.
Bend your right knee and place your foot outside your left thigh.
Place your right hand behind you and your left elbow outside your right knee.
Twist your torso gently to the right and hold for 20–30 seconds.
Switch sides.
Benefits:
Improves spinal rotation
Reduces stiffness in the lower back
Enhances core flexibility
5. Piriformis Stretch
The piriformis stretch targets the small muscle in your glutes that can contribute to lower back pain if tight.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Cross your right ankle over your left knee.
Pull your left thigh toward your chest until you feel a stretch in your right glute.
Hold for 20–30 seconds and switch sides.
Benefits:
Reduces lower back and hip tension
Helps prevent sciatica pain
Improves flexibility in glutes and hips
Tips for Stretching Safely:
Always warm up for a few minutes before stretching.
Move slowly and avoid bouncing.
Listen to your body—stop if you feel sharp pain.
Stretch daily for the best results.
Conclusion:
Incorporating these 5 stretches for lower back pain into your daily routine can help alleviate discomfort, improve flexibility, and prevent future back issues. Whether you’re sitting at a desk or on your feet all day, these stretches are quick, effective, and easy to do at home.
