6 Stretches to Relieve Lower Back Pain

February 18, 2016
Lower back pain is one of the most common types of muscle pain. Learn how you can relieve lower back pain with the 6 stretches in this article.

Would you like to relieve lower back pain?

Lower back pain is a type of muscle pain caused by heavy lifting, repetitive movements, sitting for long periods of time or accidental injury.

This type of pain is a common complaint and can last anywhere from between a few hours to a few weeks.

One of the first methods for dealing with this type of pain is to rest for a few hours and avoid activities that involve a lot of movement. However, it’s not recommended to stay totally inactive as this can make the condition worse.

Those suffering from lower back pain, whether for just a few hours or days, should perform some low-impact physical activity, like walking around the house or stretching.

Here, we’re going to share 6 easy-to-do stretching exercises that you should keep in mind the next time you’re looking to help relieve lower back pain.

Stretches to Relieve Lower Back Pain

Hamstring stretch

stretch relieve lower back pain

This is a great stretch to help relieve lower back pain.

  1. To start, lie down with your back on the floor.
  2. Bend your left knee at a 90° angle to keep your hips stable. Raise your right leg, trying to keep it as straight as possible. Your right hip should not lift off the floor, and the movement should come from the hip only.
  3. Try to keep the leg in this position for 30 seconds to feel the stretch in the back of the right leg.
  4. Now, relax your knee and repeat three times with the same leg before switching sides.

Knee to chest stretch

leg-stretch relieve lower back pain

This is another great stretch to relieve lower back pain:

  1. Lie down with your back to the floor, keeping your knees bent and your feet flat on the floor.
  2. While keeping one foot on the floor, raise the knee of your other leg towards your chest and try to hold this position for 15-20 seconds. You can deepen the stretch by pulling the leg towards you.
  3. Relax and return to the starting position. Repeat with the other leg.
  4. Do 2-4 repetitions with each leg.

Note: You should avoid this exercise if the pain in your lower back increases or spreads to the legs.

Also read:

How to Strengthen Knee Tendons and Ligaments

Back stretch

back-stretch relieve lower back pain

With this exercise, you’ll be stretching the paravertebral muscles while strengthening your abs.

  1. Lie down on your back with your legs outstretched.
  2. Raise your right leg and bend the knee at a 90° angle, then bring it on your left side towards the floor.
  3. Hold this position for at least 20 seconds to feel the stretch in the muscles of the spine and buttocks.
  4. Then, repeat with the other side.
  5. Do three repetitions for each side.

Piriformis stretch


  1. Lie on a cushioned mat with your knees bent and your feet flat on the floor.
  2. Raise your right knee towards your chest, and pull it with your left hand towards your left shoulder. Hold this position for 5 seconds. Gradually increase the amount of time to 30 seconds.
  3. Repeat the exercise with the other leg.

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Quadriceps stretch

  1. Lie on your left side and reach behind to grab your right ankle with your right hand.
  2. Tense your buttocks and start pulling your ankle towards them, while trying to extend your leg.
  3. Avoid stretching your ankle all the way to your buttocks, as this can lead to a knee injury.
  4. Hold this position for as long as possible and then switch sides.

Total back stretch

  1. While standing, extend your arms towards a table or other sturdy object.
  2. Then, bend forward with your knees slightly bent so that you can reach the edge of the table with your hands.
  3. Try to keep the arms as straight as possible and your head level with the shoulders. Hold this position for 10 seconds.
  4. Then, while standing, stretch your left arm forward and raise your right arm over your head with your elbow bent, while moving the upper body to the left to stretch your side.
  5. Try to hold this position for 10 seconds, change sides and repeat.
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