13 Stretches for Lower Back Pain Relief (with videos)
Meet the Expert: Katja Wickström, a Finnish Personal Trainer, Yoga Teacher, and Mobility Coach specializing in wellness and pain-free movement, shares her ultimate guide to the best stretches for back pain relief.
If you’re reading this, chances are your lower back is aching — again. Maybe it’s a dull throb that greets you every morning or a sharp pain that flares up when you bend to tie your shoes.
You might have tried it all: resting, taking painkillers, swapping out your mattress, and yes, even a stretch or two. But the pain keeps coming back, stubborn and relentless.
Lower back pain is one of the most common complaints adults face globally. It can also be very frustrating and challenging to treat.
Thankfully, there's hope. As a yoga instructor, I've helped several students overcome lower back pain through a combination of stretches and mobility exercises. The stretches are carefully compiled to target several muscles in your body, including those that may be causing pain in your lower back.
Throughout this article, you'll also find pro tips, safe modifications, and answers to frequent questions, like “Is stretching good for the lower back?” and “Will it make my pain worse?”
Before we go further, here's a quick rundown of the stretches that have helped others find lower back pain relief:
Child’s Pose (Balasana)
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Two-Knee Spinal Twist (Jathara Parivartanasana)
Knee-to-Chest Stretch
Pelvic Tilts
Supine Figure 4 Stretch
Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Bridge Pose
Pigeon Pose
Legs-Up-the-Wall Pose (Viparita Karani)
Happy Baby (Ananda Balasana)
Thread the Needle Pose
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Ready to stretch your way into relief? Let's start by looking at how yoga stretches can help with back pain.
What Causes Lower Back Pain?
Lower back pain often isn’t caused by just one thing. It’s usually the result of several overlapping issues — physical, postural, and even emotional. Here are some of the most common contributors:
Sedentary Lifestyle
When we don’t move enough, the muscles that support the spine start to weaken. Over time, this lack of support puts extra pressure on the lower back, leading to discomfort or pain, especially after long periods of sitting or inactivity.
Too Much Sitting
Spending hours sitting, especially with poor posture, compresses the spine and tightens the hip flexors. This imbalance often shows up as a dull ache in the lower back — something I see often in students who work desk jobs.
Stress and Tension
Stress doesn’t only affect the mind, it settles in the body. Many people carry tension in the lower back without realizing it. Chronic stress can cause the muscles around the spine to tighten, leading to stiffness and pain that feels hard to shake off.
Weak Core and Glute Muscles
Your core isn't just about abs. It’s a group of muscles that support the pelvis and spine and help you move safely. Likewise, your glutes play a crucial role in supporting the lower back during movement. When the core or glutes are weak, the lower back has to pick up the slack, often leading to pain during daily movements or yoga poses that require stability.
Bulging or Herniated Discs
Discs between the vertebrae can shift or bulge, pressing on nearby nerves. This often leads to sharp, shooting pain in the lower back or even down the legs, especially during movements like bending or lifting.
Arthritis or Disc Degeneration
As we age, the joints and discs in the spine naturally wear down. For some, this wear-and-tear leads to chronic pain and stiffness, limiting movement and making everyday tasks uncomfortable.
Sacroiliac (SI) Joint Dysfunction
The SI joint connects the spine to the pelvis. If it moves too much or too little, it can cause sharp pain in the lower back or buttocks, often aggravated by standing, walking, or going from sitting to standing.
Is stretching good for lower back pain?
Stretching can be very beneficial for lower back pain. That said, it must be done correctly as static stretching (holding a stretched position without movement) can sometimes make things worse. For lasting relief, it’s best to pair stretching with movements that improve the range of motion while building joint stability.
When paired with mobility, gentle and regular stretching helps loosen tight muscles, improves flexibility, and can even prevent future flare-ups. It also increases blood flow to the area, which supports healing.
One study shows that yoga improves pain intensity, disability, and physical function in people with chronic low back pain. Another study shows that a 12-week virtual yoga program can be safe and effective in reducing chronic low back pain and improving sleep.
However, if you experience persistent and excessive pain accompanied by numbness, tingling, or weakness in your legs, or if stretching makes your pain worse, it’s essential to see a doctor to rule out more serious conditions.
Are you battling hot flashes? Try these breathing exercises that relieve menopausal symptoms.
13 Stretches for Lower Back Pain Relief (with Step-by-Step Videos)
1. Child’s Pose: A Gentle Stretch for Back Muscles
This pose might seem simple, yet it works wonders. It gently releases lower back tension and calms the nervous system. It stretches the lower back, hips, and thighs without putting pressure on the spine.
How to do it
Kneel on your mat with your big toes touching each other and your knees spread apart
Sit back onto your heels and slowly stretch forward, bringing your head to the mat
Bring your arms forward with your palms facing down
Let your chest melt completely on the mat
Breathe in and breathe out as deeply as you can
Hold for 30 seconds to 2 minutes, or as long as it feels good
Pro tips
If your chest can't reach the floor, place a pillow underneath
Use a yoga block if your forehead hurts from placing it on the mat
Add extra padding under your knees with a folded blanket if your knees are sore
When to use this stretch
After a long day of standing or walking
After intense exercise or stretching
Before bed to wind down
Anytime you feel stiff, overwhelmed, or need a gentle break
2. Cat-Cow: Flexibility for the Lumbar Region
This is a gentle stretch in a back-and-forth motion that helps your spine move freely. It also stretches the muscles around your lower back, easing pain and making you feel more flexible.
How to do it
Start on all fours. Imagine yourself as a table with your wrists under your shoulders and knees under your hips
Inhale: Arch your back, drop your belly, lift your tailbone and chest (Cow)
Exhale: Drop your head, round your back, tuck your tailbone (Cat)
Continue moving slowly with your breath, flowing between the two poses for 5–10 rounds
Pro tips
Move with your breath and don’t rush
Use a yoga mat or blanket under your knees for cushioning if you have sensitive knees
Keep your moves small and consistent if you have limited mobility
When to use this stretch
First thing in the morning to gently wake up your spine
As a warm-up before other stretches or yoga
After sitting at a desk to relieve stiffness
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3. Two-Knee Spinal Twist (Jathara Parivartanasana) Supine twist for Lower Back Relief
This pose helps release the spine, hips, and lower back tension. It improves spinal mobility, encourages deep breathing for stress relief, and also supports pelvic floor health.
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How to do it:
Lie on your back with your arms stretched sideways like a T
Bring your knees toward your chest
Slowly drop your knees to your side while keeping your shoulders grounded
Turn your head in the opposite direction from your knees
Breathe deeply and stay in that position for one minute
Bring your knees back to the center and repeat on the other side
Pro tips
If your knees don’t reach the floor comfortably, place a yoga block underneath them for support
Don’t force the twist or try to rush it
When to use this stretch
After sitting for hours at a desk or in traffic
Before bed to relax your lower back and improve sleep
After any core or back workout
4. Knee-to-Chest Stretch: Flexibility for the Lumbar Region
This pose utilizes gentle stretching for the lower back and hips, helping to relieve tension and tightness in these areas. It promotes relaxation of the lower spine, improves flexibility, reduces lower back pain, and encourages better blood flow.
How to do it
Lie flat on your back with your knees bent and feet flat on the floor
Then extend your legs
Bend one knee and gently pull it toward your chest using both hands around your shin or behind your thigh
Keep your other leg straight and relaxed on the floor
Hold the stretch for 20 to 30 seconds, breathing deeply
Slowly release and switch to the other leg
Repeat 2 to 3 times on each side
Pro tips
Avoid pulling your knee too hard
For a deeper stretch, pull both knees to your chest at the same time, but only if it feels comfortable
When to use this stretch
First thing in the morning, to reduce stiffness
After sitting for long periods to restore mobility
Add this to your bedtime routine to soothe and relax your lower back
5. Pelvic Tilt: Core Strengthening for Lower Back Support
This is a gentle exercise that helps strengthen and stretch the lower back. It improves pelvic stability and posture, reduces lower back pain, and increases hip and spine flexibility.
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How to do it
Lie down on a yoga mat with your knees bent and the soles of your feet flat on the floor
Let your arms rest by your side
Inhale. Exhale
As you inhale, press the tilt forward
Hold this pose for five seconds and tighten your abdominal muscles
As you exhale, gently press your lower back onto the ground
Repeat five to ten times
Pro tips
Don't apply a lot of pressure
Instead, focus on controlled movement
If lying down is uncomfortable, do it while standing against a wall
Keep your breathing steady and avoid holding your breath during the exercise
When to use this stretch
To start your day with a gentle core activation
After long periods of sitting
As part of your regular back care routine
6. Supine Figure 4 Stretch (Figure 4 Stretch): Hip Opener for Back Relief
The pose helps open the hips and stretch the glutes and lower back. It relieves tension in lower back pain and sciatica symptoms, improves hip and leg flexibility, and helps you unwind.
How to do it
Lie flat on your back and bend your knees
Cross one ankle over the other knee to form the figure 4
Using both hands, hold the back of your thigh and gently pull your leg towards your chest
Keep your head and your shoulder pressed on the floor and breathe deeply
Hold the position for 30 seconds to one minute and then switch sides
Pro tips
To make it easier, you can choose not to pull your supporting keg towards your chest
Breathe normally during the hold, but don’t hold your breath
You can also activate your core during this exercise to help your pelvis.
When to use this stretch
After sitting for long periods to relieve hip tightness
When you experience sciatica-like pain or tightness in the buttocks
As part of a post-workout routine to open up the hips and lower back
Learn the benefits of these yoga poses and more with this guide.
7. Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana): Hamstring and Lower Back Stretch
This pose deep stretches the hamstrings, calves, and lower back. It helps improve flexibility in the legs and hips while strengthening the thighs and core.
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How to do it
Lie flat on your back with both legs extended
Hug one knee toward your chest
Holding the big toe, extend that leg to the ceiling
With the hand on your big toe, guide that leg to the side
Hold for 20 to 45 seconds, breathing steadily, and then switch sides
Pro tips
If you can’t comfortably hold your toe with your hand, you can strap a belt around the foot and do the pose
You can try a slight bend of your raised knee so you can reach your toe more easily
Engage your core during this pose
When to use this stretch
After a gentle warm-up, when your body feels more open and flexible
After long walks or standing for extended periods
Before bed, to wind down and release tight legs and hips
8. Downward-Facing Dog (Adho Mukha Svanasana)
Few yoga poses appear frequently in different styles, and the downward-facing dog is one of them. This pose strengthens and stretches the entire body, lengthens the spine, and releases tension in the back.
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How to do it
Start on all fours to appear like a table
Spread your fingers wide and keep your palms flat on the floor
Tuck your toes under and lift your hips
Aim to form an upside-down V shape with your body
Hold for 30 seconds to one minute, then gently lower back to your knees
Pro tips
Bend your knees slightly if your hamstrings are tight
Avoid dumping weight into your shoulders
If your wrists feel strained, try placing a folded towel under your palms.
When to use this stretch
As part of your morning routine, to wake up the body
Midday, when your back feels stiff from sitting
As a gentle transition pose between other stretches or movements and
9. Bridge Pose: Strengthening Lower Back and Core
This backbend strengthens the glutes, lower back, and thighs. It also opens up the chest and shoulders and stretches the front body, which promotes better posture and flexibility.
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How to do it
Lie on your back, bend your knees, and keep your feet flat on the floor
Rest your arms alongside your body with palms facing down
Slowly lift your hips off the ground
Hold for 30 seconds to 1 minute, then slowly lower down with control.
Pro tips
Squeeze a yoga block between your thighs for better alignment
Avoid pushing up too high; lift only to the point of comfort
Ensure you are trying this on a yoga mat.
When to use this stretch
After seated hip stretches to activate the glutes
As part of a gentle core and back strengthening routine
When your back feels weak or over-relaxed from too much sitting
10. Pigeon Pose: Deep Hip Stretch for Back Pain Relief
This pose targets the glutes and piriformis: key areas connected to lower back discomfort. It helps release tightness caused by prolonged sitting or stress and can relieve lower back and sciatic discomfort.
How to do it
Start in a downward dog, then bring your right knee to your right wrist
Stretch your left leg straight behind you
Come down on your forearms and then stretch your arms forward
Hold for 30 seconds to 1 minute, then to your left knee
Pro tips
Place a folded blanket under your hip if it doesn’t touch the mat
Keep your hips level, don’t collapse to one side
When to use this stretch
After long walks, workouts, or leg days
When dealing with sciatic pain or tight hips
Before bed, to release built-up tension from the day
11. Legs-Up-the-Wall Pose (Viparita Karani)
This is a great pose for pain management. It allows blood and lymphatic fluid to flow away from the feet and legs, reducing swelling and fatigue.
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How to do it
Sit sideways with one hip close to the wall
Lie back and swing your legs up the wall
Adjust so your lower back feels supported and relaxed
Let your arms rest by your sides, palms up
Close your eyes and stay for 5–10 minutes.
Pro tips
Use a bolster under your hips for deeper relaxation
Cover your eyes with a soft cloth for added calm
Scoot farther from the wall if your hamstrings feel tight.
When to use this stretch
Right before bed, to prepare your body for sleep
Midday, when stress or pain levels spike
After standing or walking for long periods
12. Happy Baby (Ananda Balasana): Gentle Back Stretch
This is a playful, grounding pose that gently stretches the hips, inner thighs, and lower back. It helps release tension from the spine and pelvis while encouraging relaxation through deep breathing.
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How to do it
Lie on your back and bring your knees toward your chest
Hold the outsides of your feet, or your big toe if that’s easier
Gently pull your knees toward your armpits
Hold for 30 seconds to one minute, adding gentle rocking if it feels good
Pro tips
Breathe into your belly to encourage relaxation
Hold the shins or use a yoga strap if grabbing the feet feels stressful
When to use this stretch
At the end of your yoga or stretching routine
During a flare-up of tightness or tension in the hips
As part of a wind-down or nighttime routine
13. Thread the Needle: Shoulder and Back Opener
This gentle twist targets the shoulders, upper back, and neck. It helps relieve tension in the spine and can ease stiffness caused by poor posture or stress.
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How to do it
Start on all fours.
Press your left palm to the floor and bring your right hand to the sky.
Thread the right hand under the left arm and then extend to your right arm as far as you can.
Bring your head to the ground and then stay for at least one minute.
Pro tips
Keep your hips stable
Place a folded blanket or block underneath if your shoulder or head doesn’t comfortably reach the floor
When to use this stretch
After long hours of sitting or working at a desk
During a gentle or restorative yoga session
They Tried These Stretches, Here's What Happened
Lotte, a longtime Yogaia customer, says:
“I have a herniated disc in my lower back that acts up sometimes, but I’ve found that with yoga I am able to not only manage the pain, but prevent it from even returning!”
Deborah has also found help through yoga.
"I have arthritis in my lower back. There are times when my back will especially feel tight. I utilize Yogaia about 3-5 days per week for stretching and yoga, it has improved the mobility and stiffness in my back."
FAQs
Should I stretch my lower back if it hurts?
Yes, but gently. Stretching can help ease tension and restore mobility, but it depends on the type of pain you're feeling. If it’s sharp, shooting, or worsens when you move, you may need rest or professional guidance first.
How soon will I feel relief?
Some people feel relief after their first session. Some others notice changes after a few days of consistent, mindful stretching.
How to release a tight lower back?
Start with gentle poses like Knee-to-Chest, Supine Figure 4, or Legs-Up-the-Wall. Combine stretching with deep belly breathing to help your nervous system relax.
How do you stretch lower back pain for instant relief?
You can try these stretches:
Knee-to-Chest Stretch to gently decompress your spine
Thread the Needle Pose to release tension in the hips and glutes
Legs-Up-the-Wall for a full-body reset
What is the single best exercise for lower back pain?
There’s no one-size-fits-all answer because different exercises tackle different muscles that may cause lower back pain. But a lot of my students swear by Pelvic Tilts. They’re gentle, beginner-friendly, and help activate your core while releasing tension in the lumbar spine. Cat's Cow, Child's Pose, and Supine Figure 4 stretch also work wonders.
What are three exercises to avoid lower back pain?
To protect your lower back, avoid:
Deep backbends or unsupported crunches can strain your spine.
Toe touches from standing, especially with locked knees, can pull too much on tight hamstrings and stress the back.
High-impact moves like burpees or jumping squats can make things worse if done without core support or proper form.
How to stretch for lower back pain?
Start by warming up your body with a short walk or some light movement. Then, choose a few gentle stretches — like Child’s Pose, Knee-to-Chest, or Cat-Cow. Hold each stretch for 20–30 seconds, breathing deeply and never forcing your body into discomfort.
If your legs feel stiff, these exercises can improve your mobility.
Conclusion
Lower back pain can be frustrating, but it’s not a life sentence. With steady practice of the stretches recommended in this guide and a bit of patience, relief is within reach.
"Doing a short yoga practice most days eases my back pain. It’s rather amazing, actually." — Julie, a Yogaia customer
Start small. Pick two or three stretches that feel good in your body today. Remember that even slow progress is still progress. If something feels off, don’t push through the pain. Rather, connect with a yoga teacher or healthcare professional for support.
If you’re ready for support, come practice with us at Yogaia. You can join live, expert-led classes free for 14 days when you sign up. Our sessions are beginner-friendly, gentle on the body, and designed to help you build strength, flexibility, and relief over time. Whether you’re new to yoga or returning after a break, we’ll guide you through every step toward a healthier, more comfortable back