The Ultimate Guide to Relieving Lower Back Pain with Stretches

The Ultimate Guide to Relieving Lower Back Pain with Stretches

Lower back pain is an extremely common issue that affects people of all ages. The pain can range from a dull, constant ache to a sudden, sharp pain that makes it difficult to move. While there are many complex causes of lower back pain, such as herniated discs and sciatica, simple back stretches can provide relief in many cases.

In this comprehensive guide, we’ll provide detailed information on using stretches to ease lower back pain. Read on to learn:

  • The benefits of stretching for back pain
  • Common causes and treatments for lower back pain
  • The best stretches to relieve lower back pain
  • When to see a doctor about back pain
  • Frequently asked questions about back stretches

The Benefits of Stretching for Lower Back Pain

Stretching is an effective way to relieve tension, improve flexibility, and reduce pain in the lower back. Here are some of the top benefits:

  • Increases flexibility – Tight hamstrings, hips, and muscles along the spine often contribute to back pain. Stretching makes these muscles more pliable.
  • Relieves muscle tension – When back muscles are tight and knotted, it can cause pain and spasms. Stretching helps relax the muscles.
  • Reduces stiffness – Gentle stretches can limber up the back to reduce morning stiffness and pain caused by prolonged sitting or standing.
  • Improves posture – Poor posture due to tight chest, hip flexor, and hamstring muscles can strain the back. Stretching realigns the body.
  • Prevents further injury – Flexible muscles are less prone to strains and sprains. Stretching increases range of motion to make activities easier.
  • Promotes blood flow – More blood circulating helps transport oxygen and nutrients to support healing.
  • Reduces stress – Lower back pain can be worsened by stress. Stretching relaxes the body and calms the mind.

In summary, stretching is a simple and effective way to provide both immediate and long-term relief from lower back discomfort.

Common Causes and Treatments for Lower Back Pain

Before learning stretches, it helps to understand what’s causing your back pain. Here are some of the most common sources:

Muscle Strains and Sprains

Overexertion from heavy lifting, sudden movements like twisting, or sports injuries can strain or tear back muscles. Stretching and resting the injured muscles speeds healing.

Bulging or Ruptured Discs

Discs act as cushions between the vertebrae. Excess pressure can cause them to bulge or rupture, pressing on nerves. Stretching may help some, but surgery is sometimes needed.


Osteoarthritis in the spine causes stiffness and aching. Stretching and low-impact exercise helps improve mobility. Prescription medication can relieve arthritis pain.


When a herniated disc presses on the sciatic nerve, it causes pain to radiate down the leg. Stretching the piriformis muscle can provide sciatica relief.


Weak, brittle bones are prone to compression fractures. Stretching improves posture and balance to prevent injury. Medication treats osteoporosis.

Along with stretching, other treatments for lower back pain include:

  • OTC pain medication like NSAIDs
  • Hot or cold therapy
  • Low-impact exercise like walking or swimming
  • Physical therapy
  • Massage
  • Acupuncture
  • Mindfulness and meditation
  • Surgery or steroid injections for severe cases

Stretching works hand-in-hand with many of these treatments to provide well-rounded pain relief. Now let’s look at some of the best stretches for lower back pain.

The Best Stretches to Relieve Lower Back Pain

Not all stretches are equally effective for back pain. It’s important to target the muscles that commonly cause discomfort. Here are 5 highly effective lower back stretches:

1. Knees to Chest

This stretch targets the lower back and hip flexors.

  • Lie on your back and hug your knees into your chest.
  • Grasp the back of your thighs and gently pull your knees towards your shoulders.
  • Hold for 30 seconds and repeat 2-3 times.

2. Child’s Pose

Child’s pose provides a gentle extension for tight back muscles.

  • Kneel on all fours with toes together and knees hip-width apart.
  • Slowly lower your hips back towards your feet as you extend your arms forward with palms down.
  • Hold for 30 seconds, then return to all fours and repeat 2-3 times.

3. Figure Four Stretch

The figure four targets the piriformis and glutes.

  • Lie on your back and cross your right ankle over your left knee.
  • Grasp your left thigh and gently pull both legs toward your chest until you feel a stretch in your hips and buttocks.
  • Hold for 30 seconds and switch legs. Repeat 2-3 times per side.

4. Cat-Cow Pose

Cat-cow warms up the entire back with a light spinal flexion and extension.

  • Get on all fours with a flat back.
  • On the inhale, drop your stomach and arch your back like a cat.
  • On the exhale, round your back up towards the ceiling like a cow.
  • Repeat for 30-60 seconds moving with each breath.

5. Downward Facing Dog

Downward dog provides a deep extension through the hips and hamstrings.

  • Come to all fours, then tuck your toes and lift your hips up and back to form an inverted V shape.
  • Keep knees slightly bent and heels reaching for the floor.
  • Hold for 30 seconds, then gently release back to all fours and repeat 2-3 times.

Perform these 5 stretches daily, especially after long periods of sitting or activity. Stop stretching immediately if you feel any sharp or radiating pain.

When to See a Doctor About Back Pain

While stretching and home treatments can provide relief for many cases of back pain, certain symptoms require prompt medical evaluation, including:

  • Pain lasting more than a few weeks
  • Intense pain disrupting sleep or daily activities
  • Numbness or tingling in the legs
  • Loss of bowel or bladder control
  • Weakness in the legs
  • Fever over 101°F

See a doctor immediately if you experience any of these red flags, which can indicate a serious underlying cause like a spinal infection, fracture, or nerve impingement. Early diagnosis and treatment prevents permanent damage.

For most uncomplicated back pain, a primary care doctor, orthopedist, osteopathic physician, chiropractor, or physical therapist can provide guidance on stretching and lifestyle changes to find lasting relief.

Frequently Asked Questions About Back Stretches

Here are answers to some common questions about using stretches to ease lower back pain:

How often should I stretch my back?

Aim to stretch daily, even if you aren’t currently experiencing back pain. It’s ideal to make back stretches part of your morning or evening routine. You can also incorporate stretching throughout the day during breaks if sitting for long periods.

What is the best time of day to stretch?

It’s best to stretch after warming up the muscles a bit with light activity. Stretching first thing in the morning prevents muscles from tightening up overnight. Stretching before bed also allows the back to relax.

Should I stretch a sore back?

Yes, gentle stretches can reduce pain and spasms from a back strain or sprain. Avoid stretches that cause sharp pain. Apply heat before stretching tense muscles.

How long do I need to hold a back stretch?

Hold stretches for at least 30 seconds in a pain-free range of motion to allow the muscles to release fully. Repeat each stretch 2-3 times for maximum benefit.

Which muscles should I target when stretching?

Focus on muscles like the hamstrings, hips, glutes and chest that commonly contribute to poor posture. The lower back itself doesn’t need to be stretched—it needs mobility from surrounding muscles.

When should I stop stretching my back?

Stop immediately if stretches cause any radiating pain, numbness or tingling. See a doctor if symptoms don’t improve within a few days to rule out serious causes like a herniated disc.

Consistency is key to maintaining a flexible and pain-free back. Stretch gently each day, focusing on problem areas. Pay attention to posture and lift properly to prevent strains. See a doctor promptly if severe back pain develops. With some diligent stretching and self-care, you’ll be feeling better in no time.


Lower back pain can make daily life difficult. Simple back stretches provide an accessible way to reduce pain and improve flexibility when done regularly. Focus on stretches like knee to chest, child’s pose, figure four, cat-cow, and downward dog to target tight muscles contributing to back aches. Combine stretching with other lifestyle remedies like heat, rest, medication, and physical therapy for lasting relief. See a doctor immediately if pain persists for more than a few weeks or any alarming symptoms develop. With consistent stretching and proper medical care when needed, it is possible to effectively manage lower back discomfort.