Lower back pain is one of the causes that affects the quality of life of a person, disrupting their day-to-day actions, activities, and smooth movements. There can be many causes for it including poor posture, muscle imbalance, injuries, or an inactive lifestyle. Curing this pain is important to run the daily activities effectively and get back the overall well-being. Stretches For Lower Back Pain are one of the effective natural methods that can help you in getting rid of the pain. You can incorporate various stretching exercises into your daily routine that can improve flexibility, blood circulation, and health.

Here are the best Stretches For Lower Back Pain:

Hamstring Stretch

The hamstring is one of the best Stretches For Lower Back Pain that help eliminate pain by pulling on the pelvis and affecting postures. It is one of the most effective ways that improve discomfort. Start this stretch by lying on your back with one leg completely on the floor and the other raised, keep your keens bent. Now, hold the back of your thigh, and pull the raised leg against your chest gently.

Keep your hips on the ground to stay away from excessive pulling. Hold this stretch one by one on both legs for at least 20-30 seconds. Repeat this stretching exercise for 2 to 3 times. Doing this stretching exercise regularly helps you reduce the strain on the lower back and give you comfort.

Cat-Cow Stretch

Cat-Cow is also a famous Stretches For Lower Back Pain, that can effectively improve spinal flexibility and offer you relaxation. For this stretch, align your wrists under your shoulders and your knees under your hips. Inhale and arch your back while elevating your head and tailbone into the “cow” stance. Round your spine upwards as you exhale, dropping your head and tucking your tailbone for the “cat” stance. Focus on your movements and the flow of the poses.

This stretch helps in enhancing the blood flow of the areas and strengthens the muscle support. Try this stretching exercise several times with the breathing patterns. Add this to your daily routine to avoid any type of discomfort and lower back pain.

Child’s Stretch

Child pose is one of the yoga postures that heal lower back pain helps give you relief from the pain and promotes relaxation. To start this posture, start by kneeling on the floor, making sure your big toes are touching the floor and the knees are spread out. After that, sit back on your heels and fold your torso in the forward direction. With this, extend your arms in front of you. Allow your brow to rest on the floor or a pillow. As you sink into the stretch, take deep, steady breaths and feel a subtle release of tension in your lower back. Conclude this pose to your daily exercise to increase overall relaxation and reduce lower back pain.

Pelvic Tilts Stretch

Pelvic Tilts Stretch is one of the effective Stretches For Lower Back Pain. To perform this stretch, lie down with the support of your back with the core muscles that promote better pelvic alignment. To perform the pelvic tilts, lie down with the bent knees, and touch your feet flat on the floor. By tilting your pelvis upwards, you may gently activate your abdominal muscles and flatten your lower back onto the ground. Hold this position for some time and then release it, try this several times daily to see the change in your pain. This stretch will boost the strength of your muscles and give extra support to your spine.

Spinal Twist Stretch

Spinal twist is a helpful exercise that promotes spinal flexibility and relieves your lower back from pain. Start this exercise by lying down on your back with the extended arms in a T-shape. Bend your knees and close them towards your chest. Now, lower your bent knees to one side of the body and keep your shoulders grounded. You will feel a twist in your spine. Turn your head in the opposite direction of your knees to feel a complete spinal twist and keep your shoulders pressing down during this. Stretch and hold your breath for 20-30 seconds and return to normal. Try these several times to comfort your lower back.

Piriformis Stretch

Piriformis stretch is counted as one of the valuable exercises that can help in reducing lower back pain irrespective of the causes. To perform this exercise, start lying on your back with your knees bent. Now cross one ankle over the opposite knee which can help you in getting a figure four shape. With your hands, gently pull the uncrossed leg toward your chest, it will make you feel the stretch in the crossed leg’s hip and glutes. Do this stretching exercise daily for some time. Hold the posture for 20-30 seconds with deep breaths. It will not only relax your muscles but also give them more strength and ultimately relief from pain.

Lumbar Extension Stretch

Lumbar Extension is effective when it comes to getting relief from lower back pain. Also, it enhances the better posture. Start this exercise by lying face down on the floor with hands placed under your shoulders with bent elbows. Keep pushing your body up while keeping your hips and pelvis on the ground. This will help you give an arch to your back and create a gentle stretch in the lumbar region. Make sure to keep your neck relaxed while in this posture to avoid any kind of strain. Hold this stretch for 20 to 30 minutes with breathing patterns. It will help you relax your muscles and will free your lower back from pain.


Now don’t bear the lower back pain anymore when you can get relief in simple natural ways. These Stretches For Lower Back Pain are effective and can support you to get good muscle strength. You need to find the best posture or stretch you that you can include in your daily routine to eliminate the pain from your life. It is not easy to perform daily tasks when your body doesn’t work properly or is in pain. So, without wasting your time try these simple and unique ways to say bye to the pain.

By Kriti