Low back pain is a fairly common health problem as it can be caused by many things. In this blog, I will talk about important tips for back stretches to reduce pain.

In some cases, it can be a symptom of an underlying condition such as kidney stones or acute pancreatitis. Other times, it’s just a side effect of a sedentary lifestyle or repetitive movement.

Back stretching and stretching, while not a cure for all low back pain, can provide relief in most cases. If you are living with mild discomfort or stiffness, lower back stretching can help reduce pain and strengthen the muscles in your lower back.

A Few Quick Tips for Back Stretches

Stretch your lower back with safety and care stretches. Be especially gentle and careful if you have any injuries or health concerns. It’s best to talk to your doctor before starting new types of exercise.

You can do these stretches once or twice a day. But if the pain seems to be getting worse or you feel very sore, take a day off from stretching.

Pay attention to the limits of your body and do not push your body too much. Listen to your body and do what is best for you in every moment.

As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t push or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.

1. Child Pose Exercise for Back Stretches

This traditional yoga pose gently stretches your buttocks, thigh muscles and spinal extensors. It helps relieve pain and tension along your spine, neck and shoulders.

Its relaxing effect on your body also helps to relax tight lower back muscles, promoting flexibility and blood circulation along the spine.

Follow the steps for Child pose back Stretch

  • With your hands and knees resting on the floor, sit back from your hips to rest on your heels.
  • Support your hips as you fold forward, crossing your hands in front of you.
  • Lay your tummy against the calf of the front leg.
  • Extend your arms in front of or to the side of your body with your palms facing up.
  • Focus on deep breathing and relieving areas of tension or tension.
  • Hold in this position for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it in between each of the other stretches you do.

Changes: If you feel like you need extra support, stack the towels on top of each other or it could be under your thighs. If it’s more comfortable, widen your knees and rest your forehead on a pillow.

2. Knee to Chest for Back Stretch

This stretch relaxes your hips, calves, and glutes while promoting overall relaxation.

Follow the steps for the knee-to-chest stretch and stretch:

  • Lie on your back with both knees together and keep your feet flat on the floor.
  • Keep your left knee bent or extended toward the floor.
  • Pull your right knee toward your chest, clasping your hands behind your thigh or above your shin.
  • Lengthen your spine up to your tailbone and avoid raising your hips.
  • Take deep breaths, release any tension.
  • Do this pose for 30 seconds to 1 minute.
  • Repeat the exercise with your other leg.

Changes: Place a pillow under your head for extra padding. You can also wrap a towel around your leg if your arms are hard to reach. To deepen the stretch, tuck your chin into your chest and lift your head towards your knee.

3. Piriformis Stretch

This stretch works your piriformis muscle, located deep in your hips. Stretching this muscle can help relieve pain and tension in your hips and lower back.

Follow the steps to do a piriformis stretch:

  • Lie on your back with both knees together and keep your feet flat on the floor.
  • Place your right wrist on the long base of the left thigh.
  • Next, place your hands on the long back of the left thigh and pull them towards your chest until you feel a stretch.
  • Hold this position for 30 seconds to 1 minute.
  • Then do the opposite side.

Changes: Keep your lower foot perpendicular to the floor to make the stretch more comfortable. Rest your head on a pillow for support.

4. Seated Spinal Twist

This classic twist stretches your hips, calves, and back. It increases mobility in your spine and stretches your abdomen, shoulders and neck. The pressure of this stretch also stimulates your internal organs.

Follow the steps to do a seated spine twist:

  • Sit on the floor with both legs extended forward.
  • Bend your left knee and place your foot on the outside of your right thigh.
  • Place your right arm on the outside of your left thigh.
  • Put your left hand behind your back for support.
  • Starting at the base of your spine, bend to the left.
  • Hold this pose for up to 1 minute.
  • Repeat on the other side.

Alterations: Keep both legs straight to make this pose more comfortable. For an extra stretch, add neck rotations during this pose by inhaling to look forward and exhaling to look back. Do 5 to 10 on each side.

5. Pelvic Tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tension in your lower back. They also have a beneficial effect on your gluteal muscles and hamstrings.

Follow the steps to do the pelvic tilt:

  • Lie on your back with both knees bent and feet flat on the floor.
  • Engage your abs while keeping your back flat on the floor.
  • Breathe normally, hold this position for up to 10 seconds.
  • Release and take a few deep breaths to relax.
  • Do 1 to 3 sets of 3 to 5 reps.

6. Cat-Cow

Cat-Cow is a great way to wake up your spine while stretching your shoulders, neck and chest.

Follow the steps to make a Cat-Cow:

  • Get on all fours in a tabletop position (hands and knees on the floor).
  • Press into your hands and feet as you inhale to look up, allowing your stomach to fill with air.
  • Exhale, tuck your chin into your chest and bend your spine toward the ceiling.
  • Continue this movement pattern, moving with each breath.
  • Do this for 1-2 minutes.

Changes: If you have wrist concerns, place your hands slightly forward rather than directly under your shoulders. If you have any knee concerns, place a pillow under them for padding and support. For deeper holds, simply stay in each position for 5 to 20 seconds at a time, rather than moving with each breath.

7. Sphinx Stretch Back Stretch

The Sphinx stretch is a gentle backbend that keeps you both active and relaxed. This baby backbend stretches and strengthens your spine, hips, and chest.

Follow the steps to do the sphinx stretch

  • Lie on your stomach with your elbows under your shoulders and your arms extended forward, palms facing down.
  • Spread your feet slightly apart. It’s okay for big toes to touch.
  • Slowly engage your lower back, hips, and thighs as you lift your head and chest.
  • Stay strong in your lower back and stomach, breathe deeply.
  • Press your pelvis down.
  • Stare straight or slowly close your eyes.
  • Hold this pose for 30 seconds to 1 minute.


You use your lower back for many things, from walking and running to getting out of bed in the morning. Regular stretching is a great way to build and maintain flexibility, relieve tension, and help build strength.