15 Gentle Lower Back Stretches to Help Relieve Your Pain
The lower back is an all-too-common pain point. If you’re feeling tight or achy there, adding some gentle stretches to your routine can be a low-effort way to help ease the tension.
There are a bunch of reasons why your lower back could be barking in the first place, including injuries like muscle strains; problems with your discs (the spongy pads that act as shock absorbers for your vertebrae); or chronic conditions like osteoarthritis (a breakdown in joint tissue over time), ankylosing spondylitis (an inflammatory disease that can cause your vertebrae to fuse), or axial spondyloarthritis (inflammatory arthritis in your spine).
But one of the most common causes is simply sitting a whole lot. Being sedentary all day can weaken your core, mess with your posture, and cause your hip muscles to shorten and pull on your lower back. All of this can increase the stress on the surrounding joints and interfere with your regular movement patterns, leading to general lower back aches and discomfort, Sasha Cyrelson, DPT, OCS, the clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.
That’s where stretching comes in. While it isn’t a magical cure-all, it can help give you some relief. Here’s what you need to know to make the most of it.
Why certain stretches can help ease lower back pain
“In general, motion is lotion,” Dr. Cyrelson says. Gentle stretches keep your body loose and mobile and encourage your joints to move comfortably through their full range of motion. That’s important because a lack of mobility in your spine in particular can cause more strain on the surrounding muscles and contribute to lower back pain, Dr. Cyrelson says.
And it’s not just about doing a ton of lower-back stretches either. Releasing tightness in your hips, glutes, legs, and mid-back also plays a big role in staying pain-free too. When those muscles aren’t able to move as freely as they should, your posture takes a hit. This creates an imbalance that puts extra demands on your lower back when you’re exercising or simply going about your daily life, Dr. Cyrelson explains. But by keeping those areas loose, they can fire up properly to complete certain movements, thus taking the strain off the muscles in your lower back.
There are a few things to keep in mind to stretch safely.
In general, stretching is safe to do daily, though you should tune into how your body’s feeling as you move, Dr. Cyrelson says. “Never stretch into a position of pain; pain is how our bodies tell us something is wrong,” she says. You should feel a combination of muscle tension and release; if there’s any pinching, sharp pain, or brief numbness, ease off the stretch.
If your back pain is related to a chronic health condition or you have a history of back injuries or disc problems, you should take some extra precautions, Dr. Cyrelson says. First, chat with your doctor or physical therapist to make sure you’re not doing anything that could potentially make things worse. If they give you the green light to give certain stretches a try, make sure you’re moving in a slow and controlled manner so that you can easily stop if you suddenly feel pain or irritation, and avoid hyperextending (overarching) your lower back or lumbar spine.
How to add lower-back stretches to your routine
Choose three to five stretches from the list below and do them a couple times a week to start. If the moves you pick don’t seem to give your lower back any relief, try a few others until you find the ones that feel good. Ditch any that are particularly uncomfortable or irritate your back further. Eventually, as you get more comfortable, you can stretch daily (if you’d like), and work up to holding each pose for longer.
Finally, while we’re focusing on stretching exercises here, don’t forget about strength work. Strengthening your core—including your deep abdominal muscles, pelvic floor, and glutes—will also help support your spine, Dr. Cyrelson says. So bookmark a few abs workouts for later, but for now, let’s get to stretching!
Katie Thompson1Child’s Pose
- Take a deep breath in, and as you exhale lay your torso over your thighs.
- Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your forehead on the ground, with your arms extended out in front of you.
- Hold for 30 to 60 seconds.
“Child’s pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and gives you a nice stretch,” New York City–based yoga instructor Shanna Tyler tells SELF.
Katie Thompson2Cat/Cow
- Start on all fours with your shoulders over your wrists and hips over knees.
- Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor (this is the cat posture).
- Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for cow.
- Do this for 30 to 60 seconds.
“This is probably my personal favorite stretch for my back,” Tyler says. It allows for a nice flexion and extension of the spine, promotes mobility, and “it also helps to just relieve any tension in the lower back.” Plus, you’ll get familiar with what a neutral spine feels like—not too arched and not too rounded—which can help improve posture.
Katie Thompson3Standing Forward Fold
- Stand with your feet together, shoulders back, chest proud, gaze straight ahead, and hands at your sides.
- Breathe in, and as you exhale, start by tipping your chin to your chest, and then continue to slowly roll down, bringing the crown of your head toward the floor. Imagine moving each vertebra one by one as you slowly fold your chest forward toward your thighs (your chest may not actually touch your thighs, depending on your flexibility).
- Once you are folded forward, you may choose to interlace your fingers around your big toes, clasp your opposite hand around your opposite elbow, grab the backs of your ankles, or gently press both hands against the floor.
- Stay here for 30 to 60 seconds.
This pose stretches the backs of your legs and lengthens your spine, both of which can relieve tightness in your lower back. If straightening your legs hurts your back, keep your knees slightly bent, Tyler suggests. Pro tip from Dr. Cyrelson: “Try thinking about keeping your butt sticking out during this move so that the bend comes from your hips, not your back.”
Meiko Arquillos4Sphinx Pose
- Lie on your stomach, legs together and straight out behind you.
- Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
- Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
- Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
- Hold this position for 30 to 60 seconds.
“Sphinx pose creates a nice natural curve of the lower back,” Tyler says. It also engages your abs a bit, which helps support the area. Dr. Cyrelson suggests tucking your tailbone under and pulling your belly button in toward your spine to minimize any hyperextension of your back.
If you have arthritis, Dr. Cyrelson recommends sticking to a partial sphinx instead. “Start the sphinx by extending your neck. Slowly raise your shoulders up, extending just until you feel the motion in your lower thoracic spine. Stop there and hold—don’t let the extension move into your lumbar spine,” she says.
Brianne Wills5Knees to Chest With Slow Rock
- Lie on your back.
- Hug both knees into your chest.
- Slowly rock your torso back and forth while firmly holding onto your legs.
- Do this for 30 to 60 seconds.
Tyler says that she likes to add a slow rocking motion to this basic stretch because it “gives you a nice, natural bodyweight massage.”
Meiko Arquillos6Reclined Supine Twist
- Lie on your back.
- Hug your knees into your chest. Then, drop both knees over to one side as you twist your torso in the opposite direction.
- Try to keep your knees and hips in line with each other as you draw them toward the floor, and keep your chest as square to the ceiling as you can.
- Hold this stretch for 30 to 60 seconds and repeat on the other side.
Tyler says that this is a great stretch for your lower back and can relieve tightness. For some people, though, twisting movements can irritate that area. If you feel pain or strain while doing this stretch, stop. You can also try putting a towel underneath your knees to help you ease into it if you’re super tight, she says.
Katie Thompson7Thread the Needle
- Start in a tabletop position with your shoulders stacked directly over your wrists and hips over your knees.
- Reach your right arm underneath your left and across your body with your palm facing up.
- Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.
- Hold for 30 to 60 seconds. Repeat on the other side.
Carol Mack, DPT, CSCS, a physical therapist at CLE Sports PT & Performance in Ohio, tells SELF that rotation throughout the upper body and thoracic spine is important for having a healthy back, and this gentle stretch is ideal for doing that safely.
Katie Thompson8Happy Baby
- Lie faceup with both knees bent and feet flat on the floor.
- Lift your feet off the floor and grab the outside edges of your feet with your hands.
- Gently pull your feet toward your chest and let your knees lower toward the floor on either side of your body. Keep your back flat on the floor.
- Hold for 30 to 60 seconds.
Similar to child’s pose, this is a gentle way to help your back while also giving supporting muscles (the hip adductors, in particular) some love, Dr. Mack says.
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Katie Thompson9Reclined Pigeon Pose
- Lie on your back.
- Cross your right foot over your left quad, and bend your left knee.
- Hold the back of your left leg and gently pull it toward your chest.
- When you feel a comfortable stretch, hold for 30 to 60 seconds.
- Switch sides and repeat.
This move, also known as figure four, stretches your hips, butt, and inner thighs, Tyler says. Regular pigeon pose may put too much strain on a spine with inflammatory arthritis, adds Dr. Cyrelson, so this is a good alternative. “This modification allows a person to maintain a neutral lumbar spine while still getting a nice stretch in the hips and butt,” she says.
Katie Thompson10T-Spine Windmill
- Lie on your right side with your knees stacked and bent at 90 degrees and your hips bent at 90 degrees. Stack your arms and hands together on the floor, extended out to the right, so that your palms are touching. This is the starting position.
- Slowly lift your top arm and bring it out toward your left side, opening up your body as you do. Keep your eyes on the moving hand. Keep moving until you can’t rotate your spine any farther.
- Hold for about 10 seconds, then return to the starting position. This is 1 rep.
This stretch, also called “open books” in the physical therapy world, “targets the mobility of your mid-spine area,” Dr. Cyrelson says. “This improves posture, decreases strain on the lower back, and improves shoulder mobility.”
Katie Thompson11Dead Bug
- Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
- Slowly extend your left leg out straight, while simultaneously dropping your right arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your right leg and your left arm. That’s 1 rep.
The dead bug trains core stability, which provides “support for your spine throughout everyday life,” Dr. Cyrelson says. Just make sure to keep your core engaged and spine still the whole time, she adds. “Don’t let it flex or extend, but keep your natural and comfortable curve.”
Meiko Arquillos12Seated Spinal Twist on Floor
- Sit up straight on your butt with your legs crossed. Make sure you’re not rounding your pelvis. Place both hands on the outside of one thigh, This is the starting position.
- Sit up tall and use your hands to gently rotate your spine and try to look behind you.
- Hold for 10 seconds. Return to the starting position. This is 1 rep.
- Dr. Cyrelson recommends doing 10 10-second holds in each direction.
This stretch can help improve spinal mobility if you’re dealing with general lower back discomfort, Dr. Cyrelson says. However, if you have a condition that affects your back, or if you find this version is uncomfortable for whatever reason, try doing it sitting on a chair instead.
Katie Thompson13Seated Spinal Twist in Chair
- Sit up tall in a chair with your feet flat on the floor. Make sure you’re not rounding your pelvis. Place both hands on your thighs. This is the starting position.
- Use your hands to gently rotate your spine to one side and try to look behind you.
- Hold for 10 seconds. Return to the starting position. This is 1 rep.
- Dr. Cyrelson recommends doing 10 10-second holds in each direction.
The chair adds some extra support and helps keep the spine in a healthy position—making it a better option for people with lower back conditions, Dr. Cyrelson says.
Katie Thompson14Standing Cat/Cow
- Stand tall with feet hip-distance apart. Bend your knees slightly and place your hands just above your knees.
- Inhale as you lift your gaze and allow your lower back to sag. Hold for 3 seconds.
- Exhale as you round through your back starting from your pelvis. Fix your gaze toward the floor. Hold for another 3 seconds. That’s 1 rep.
This upright version of the classic cat-cow yoga posture brings mobility into your lower back—and is a great option for anyone who has a tough time getting down on the floor, or if you just want to be able to jump up and do it midday at the office. To make it easier, place your hands on a counter to help stabilize your upper body, Dr. Cyrelson suggests.
Katie Thompson15Wide-Leg Forward Fold
- Stand with your feet wider than shoulder-width apart, shoulders back, chest proud, gaze straight ahead, and hands at your sides.
- Breathe in, and as you exhale, start by tipping your chin to your chest, and then continue to slowly roll down, bringing the crown of your head toward the floor. Imagine moving each vertebra one by one as you slowly fold your chest forward toward your thighs (your chest may not actually touch your thighs, depending on your flexibility).
- Once you are folded forward, you may choose to interlace your fingers around your big toes (as shown), clasp your opposite hand around your opposite elbow, or gently press both hands against the floor.
- Stay here for 30 to 60 seconds.
This variation of forward fold, which involves a widened stance, takes the tension off your outer thigh and hamstrings, Dr. Cyrelson says. Play around with forward fold and opt for whatever stance feels best for your body.
Demoing the moves above are Rebecca Davis (photos 1–3, 7, and 9), a yoga and cycling instructor at Lifetime Fitness and Bakerstreet Yoga; Shanna Tyler (photo 5), a New York–based yoga instructor; Jessica Rihal (photos 4, 6, and 12), a plus-sized yoga instructor (200-HR); Jo Murdock (photos 8 and 15), a registered yoga instructor, dancer, and fitness instructor; Caitlyn Seitz (photo 10), a New York-based singer/songwriter; and Nikki Pebbles (photo 13), a special populations personal trainer in New York City.
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