Ultimate Guide to 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.

Introduction

Are you searching for a natural way to ease lower back pain without relying on medication? These 13 stretches for lower back pain relief may be the solution.

Lower back pain is more than just an annoyance; it can disrupt your daily routine, make simple movements challenging, and affect your quality of life. While it’s easy to brush off as a part of modern life—whether from sitting too long, poor posture, or stress—the reality is that untreated lower back pain often worsens over time, potentially leading to chronic discomfort and reliance on painkillers.

But even when you’re aware of the problem, finding an effective solution isn’t always straightforward. Many pain relief methods are temporary fixes, and medications can have unwanted side effects. And resting too much can lead to even more stiffness and discomfort. As you limit movement to avoid pain, you may only worsen it.

Fortunately, there’s a way to break this cycle naturally: stretching. For those seeking long-lasting relief, stretching and gentle movement are often underestimated, though science backs their effectiveness. A review of studies on yoga and lower back pain found that yoga contributed to significant pain reduction and even reduced participants' reliance on medication. By integrating targeted, gentle stretches into your routine, you can alleviate tension, enhance flexibility, and restore balance to your muscles—all while reducing the chances of pain recurring.

In this guide, we’ll walk you through 13 stretches scientifically proven to help relieve lower back pain, with step-by-step instructions and video guides to ensure safe and effective practice.

Let’s dive into these stretches and get you on the path to relief, naturally.

"Doing a short yoga practice most days eases my back pain. It’s rather amazing actually." Julie, a Yogaia customer

How to stretch and relax your lower back

Here are some more expert-backed tips to help you find relief safely:

• Katja advises gentle movements, especially if you have existing issues. Consult a healthcare professional before starting new exercises.
• Create a daily routine with small doses of back exercises and yoga poses throughout the day, strengthening back and core muscles once acute pain subsides.
• Remember to listen to your body and perform these stretches with care, avoiding any movements that cause discomfort. Walking is a great way to do a gentle warm-up.
• As you explore these stretches and yoga poses, keep in mind that improving leg mobility can also contribute to overall back health. Save these 12 essential exercises to your to-do list and focus on easing your back pain first.

Can yoga stretches daily help reduce lower back pain?

Yoga can be a great addition to your daily life and journey to relieving back pain, as yoga practitioners ourselves, we can vouch for its effectiveness. To equip you with unbiased information, let's delve into the research that supports this.

Research by Williams et al. demonstrated that yoga contributed to significant pain reduction and decreased reliance on medication. Individual studies showed that yoga interventions led to improvements in pain intensity (lower back pain), functional disability, and quality of life measures compared to control interventions like standard care or exercise therapy.

Furthermore, researchers at Georgia State University have highlighted yoga's ability to improve function and reduce pain in chronic cases, positioning it as a powerful non-surgical option for pain relief. These findings stem from seven trials involving a total of 403 participants, spanning ages from 18 to 67 years old.

Generalizing findings from studies to a larger population is always a bit tricky. However, it's worth noting that the sources mentioned—systematic reviews and meta-analyses—actually compile data from various studies to spot trends and patterns.

The best way to really understand the benefits is to give yoga a try yourself, assuming it's suitable for your health. Experiencing its positive effects firsthand can be quite enlightening. Lotte, a longtime Yogaia customer has found help from yoga: “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!”

To help ease your lower back pain, we've put together a collection of effective yoga stretches. Each stretch comes with a step-by-step guide and a video to show you exactly how to do it.

Top Stretches for Easing Lower Back Pain

1. Child’s Pose (Balasana)
2. Cat/Cow Stretch (Marjaryasana-Bitilasana)
3. Two-Knee Spinal Twist (Jathara Parivartanasana)
4. Knee-to-Chest Stretch
5. Pelvic Tilts
6. Supine Figure 4 Stretch (Figure 4 Stretch)
7. Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana)
8. Downward-Facing Dog (Adho Mukha Svanasana)
9. Bridge Pose
10. Pigeon Pose (Reclined Pigeon Pose)
11. Legs-Up-the-Wall Pose (Viparita Karani)
12. Happy Baby (Ananda Balasana)
13. Thread the Needle

Step-by-step guide on each of the 13 lower back stretches:

1. Child’s Pose: A Gentle Stretch for Back Muscles

Child's Pose gently stretches the lower back and releases tension in the upper body, offering relief and relaxation, especially beneficial for easing lower back pain. It might seem too simple to be effective, but it feels amazing!

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Step-by-Step Guide:

1. Starting position: Begin on your hands and knees in a tabletop position.
2. Bring your big toes together and spread your knees more than hip-width apart.
3. Sit back onto your heels and stretch your arms forward, allowing your forehead to rest on the mat. Feel the opening and stretch in the lower back muscles.
4. Relax your shoulders and let your chest sink towards the floor.
5. Hold for 30 seconds to a few minutes, breathing deeply.

2. Cat-Cow: Flexibility for the Lumbar Region

Cat-Cow gently improves the range of motion in the lumbar spine while simultaneously stretching the back muscles, making it effective for enhancing flexibility and alleviating lower back pain. 

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Step-by-Step Guide:

1. Start on your hands and knees in a tabletop position.
2. Inhale and arch your back, by dropping your belly towards the mat (Cow Pose).
3. Lift your head and tailbone towards the ceiling.
4. Exhale and round your spine towards the ceiling, tucking your chin to your chest (Cat Pose), tuck your tailbone under, and do a pelvic tilt to round your mid-back.
5. Continue to flow between Cat and Cow poses with your breath for 1-2 minutes.

3. Two-Knee Spinal Twist (Jathara Parivartanasana) Supine twist for Lower Back Relief

The Two-Knee Spinal Twist gently stretches the back muscles and engages the core muscles, providing relief for lower back discomfort by promoting flexibility and stability in the spine. Breathe deeply to feel how the stiffness melts away.

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Step-by-Step Guide:

1. Lie on your back with your arms extended out to the sides in a T-shape.
2. Bend your knees and bring them towards your chest.
3. Slowly lower your knees to one side, keeping your shoulders flat on the mat.
4. Hold for 30 seconds to 1 minute, then switch sides.

4. Knee-to-Chest Stretch: Flexibility for the Lumbar Region

The Knee-to-Chest Stretch gently stretches the lower back muscles and helps release tension, promoting relaxation and relieving discomfort, particularly beneficial for easing lower back pain.

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Step-by-Step Guide:

1. Lie on your back with your legs extended.
2. Draw one knee towards your chest, clasping your hands around your shin.
3. Hold for 30 seconds to 1 minute, then switch legs.

5. Pelvic Tilt: Core Strengthening for Lower Back Support

Pelvic Tilt exercise engages and strengthens the core muscles, particularly targeting the lower abdominals and lower back, promoting stability and alleviating discomfort, making it effective for improving core strength and managing lower back pain.

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Step-by-Step Guide:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Flatten your lower back against the floor by tilting your pelvis upward.
3. Hold for a few seconds, then release.
4. Repeat for 10-15 repetitions.

6. Supine Figure 4 Stretch (Figure 4 Stretch): Hip Opener for Back Relief

The Supine Figure 4 Stretch effectively targets the hips and glutes. This exercise is particularly beneficial for relieving pain caused by sciatica and overall, as it stretches the piriformis muscle. When tight, this muscle can compress the sciatic nerve, leading to discomfort.

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Step-by-Step Guide:

1. Lie on your back with your knees bent.
2. Cross one ankle over the opposite knee, forming a figure 4 shape.
3. Hold the back of your thigh and gently pull your legs towards your chest. You can gently rock from side to side to feel the stretch in the piriformis and the glutes. Take deep breaths.
4. Hold for 30 seconds to 1 minute, then switch sides.

7. Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana): Hamstring and Lower Back Stretch

The Reclining Hand-to-Big Toe Stretch deeply stretches the hamstrings and lower back muscles, enhancing flexibility and alleviating tension, which is particularly beneficial for reducing lower back pain. Don’t worry if you cannot reach your toes and use a strap or belt to give your the extra reach. 

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Step-by-Step Guide:

1. Lie on your back with your legs extended.
2. Lift one leg towards the ceiling, holding onto your big toe or a strap wrapped around your foot. You can also use a resistance band wrapped around your foot. If the hamstring stretch feels too intense then keep your knee bent and hold on to your knee while twisting.
3. Keep the other leg extended on the floor.
4. Hold for 30 seconds to 1 minute, then switch legs.

8. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog stretches the entire back and hamstrings, improves spinal alignment, and engages the core muscles, making it an excellent pose for relieving lower back pain and enhancing overall flexibility.

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Step-by-Step Guide:

1. Start on your hands and knees.
2. Lift your hips towards the ceiling and tilt your tailbone under, forming an inverted V-shape.
3. Spread your fingers, keep your hands shoulder-width apart and feet hip-width apart. You can keep your knees bent if your hamstrings are tight.
4. Hold for 30 seconds, taking deep breaths.

9. Bridge Pose: Strengthening Lower Back and Core

Bridge Pose strengthens the glutes, lower back, and abdominal muscles, providing stability and support to the spine, which is particularly beneficial for alleviating lower back pain and improving overall strength.

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Step-by-Step Guide:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, pressing your feet and arms into the mat. You can also use a resistance band around your knees and press gently into the band. This will help activate your glutes.
3. Hold for 30 seconds to 1 minute, then slowly lower back down.

10. Pigeon Pose: Deep Hip Stretch for Back Pain Relief

Pigeon Pose deeply stretches the hip flexors and glutes, releasing tension and improving flexibility, which can help alleviate lower back pain and enhance overall hip and lower back mobility.

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Step-by-Step Guide:

1. Start in a tabletop position.
2. Bring one knee forward and place it behind your wrist, extending the opposite leg straight back.
3. Lower your hips towards the floor and fold forward over your front leg.
4. Hold for 1-2 minutes, then switch sides. You can gently move your hips from side to side to loosen up tight muscles.

11. Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose promotes relaxation and gently stretches the lower back and hamstrings, reducing tension and relieving lower back pain while also improving circulation and calming the nervous system. 

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Step-by-Step Guide:

1. Sit with one side of your body against a wall.
2. Swing your legs up the wall and lie back on the floor. You can place a pillow under your hips.
3. Hold for 3-5 minutes, breathing deeply.

12. Happy Baby (Ananda Balasana): Gentle Back Stretch

Happy Baby Pose gently stretches the lower back and opens the hips, relieving tension and promoting relaxation, making it particularly effective for alleviating lower back pain and improving hip flexibility.

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Step-by-Step Guide:

1. Lie on your back and draw your knees towards your chest.
2. Grab the outside edges of your feet with your hands.
3. Gently pull your feet down towards the mat, keeping your knees bent. You can gently sway from side to side. Flatten your lower back towards the floor.
4. Hold for 30 seconds to 1 minute.

13. Thread the Needle: Shoulder and Back Opener

Thread the Needle pose stretches the hips, glutes, lower back, and upper back, improving chest mobility and flexibility, effectively reducing lower back pain, and enhancing overall upper body comfort.

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Step-by-Step Guide:

1. Start on your hands and knees in a tabletop position.
2. Slide one arm underneath the opposite arm, bringing your shoulder and ear to the mat.
3. Hold for 30 seconds to 1 minute, then switch sides.

Lower back pain causes

Introduction

Lower back pain is something most of us will experience at some point, affecting nearly 80% of adults. It can be caused by factors such as poor posture, insufficient movement, or muscle imbalances. Understanding the underlying causes of your pain is crucial for lasting relief. By identifying the root issues, you can tailor your treatment and prevent recurring problems. Incorporating specific stretches and exercises into your routine can help ease discomfort, improve flexibility, and support your back's health in the long run. To help you along the way in identifying the cause of your lower back pain, we’ve listed some of the most common causes below. We always recommend consulting with a doctor to further investigate your issue and determine the root cause.

Common Causes of Lower Back Pain

Sedentary Lifestyle

A sedentary lifestyle can weaken the muscles that support your spine, leading to lower back pain. Our bodies are made to move, and our joints need regular activity to stay healthy. If you notice stiffness and aching in your lower back, it might be due to prolonged inactivity. Sudden movements can make it worse, so it's important to stay active. Seize the daily opportunities to be more active: take the stairs instead of the elevator, go for short walks around the block.

Sitting Too Much

Sitting for long periods, especially with poor posture, puts a strain on your lower back muscles and spine. This often leads to a dull, aching pain in the lower back. Sitting also reduces blood flow and nutrients to your joints, which can exacerbate the discomfort. Taking breaks to move around and ensuring good posture can help alleviate these symptoms. Just standing up and doing some calf raises regularly works wonders! 

Stress and Tension

Chronic stress can lead to muscle tension and tightness in your lower back, causing pain. You might feel muscle stiffness and a general sense of tightness in your lower back. Sometimes the stressors are out of our control, but finding ways to manage stress, such as through relaxation techniques or exercise, can be very beneficial.

Weak Core Muscles

Weak core muscles fail to properly support your spine, which can cause your lower back to compensate and become strained. This often results in a dull ache or sharp pain, especially during physical activities that require stability or involve sudden movements. Strengthening your core can help reduce this strain and improve your overall back health.

Bulging or Herniated Disc

A bulging or herniated disc can press on spinal nerves, leading to sharp, radiating pain, numbness, or tingling down your legs. This condition can be particularly painful when bending, twisting, or lifting heavy objects. If you experience these symptoms, it's important to seek medical advice for proper diagnosis and treatment.

Arthritis or Degenerative Disc Disease

Wear and tear on your spinal joints and discs can cause chronic pain and stiffness in your lower back. You might notice persistent pain and a reduced range of motion. Activities that involve twisting or bending can aggravate the condition. Managing this pain often involves a combination of physical therapy, exercise, and sometimes medication.

Sacroiliac Joint Movement or Alignment Issues

Misalignment or abnormal movement in the sacroiliac joint can lead to sharp pain in the lower back and buttocks, sometimes radiating to your legs. Standing up from a seated position or prolonged standing can worsen the pain. Addressing these issues often requires specific exercises and, in some cases, adjustments by a healthcare professional.

Combination of Problems

Many times, lower back pain can result from one or a combination of the issues mentioned above. It’s important to recognize that everyone's pain is unique and can stem from various sources. Your cause of lower back pain may differ significantly from someone else’s, which is why it’s particularly important to listen to your own body and adapt to it.

Identifying the specific cause of your discomfort is crucial for finding effective treatment and lasting relief. By understanding what’s behind your pain, you can take the right steps to address it and improve your overall well-being.

Seeking guidance from healthcare professionals e.g. a primary physician or physical therapist can help pinpoint the exact issue and tailor a physical therapy plan that works best for you.

Matching Treatment to Root Cause

Effective treatment for lower back pain requires matching the approach to the underlying cause.

• Those with a sedentary lifestyle will benefit from gradually increasing physical activity and incorporating regular stretching and strengthening exercises.
• Individuals sitting too much might find relief through frequent breaks to move around.
• Stress and tension can be alleviated with relaxation techniques such as yoga and mindfulness.
• Strengthening weak core muscles and glutes through targeted exercises can provide better spinal support.
• Arthritis or degenerative disc disease might respond well to low-impact exercises and stretching to maintain flexibility.
• Sacroiliac joint issues often require specific stabilization exercises and possibly adjustments in movement patterns to prevent misalignment.

Tailoring the treatment to the specific cause ensures a more effective and sustainable approach to managing lower back pain.

Additional Helpful Strategies

Beyond targeting the root causes, enhancing hip mobility, upper back strength, and overall flexibility are crucial strategies for alleviating lower back pain. Tight hip flexors, adductors, and quads can contribute to lower back discomfort, so focusing on stretching and strengthening these areas can provide significant relief.

Yoga is an excellent tool for achieving these goals, as it combines stretching, strengthening, and mindful movement to improve your body’s balance and flexibility. Incorporating yoga into your routine can help release tension in the hips, strengthen the back, and enhance overall muscle flexibility, making it a comprehensive approach to managing and preventing lower back pain.

Conclusion

Understanding the specific cause of your lower back pain is crucial for finding lasting relief. Everyone's pain is unique, and knowing what's behind yours can help you take the right steps to feel better and stay pain-free. Addressing your unique needs—whether from a sedentary lifestyle, stress, or weak glute and core muscles—helps you manage discomfort effectively.

As we mentioned earlier in the article, it’s quite common to experience lower back pain at some point in your life. But this doesn’t mean that it should be taken lightly, neither does it mean that your pain will be chronic. The cause of your pain can vary depending on its severity. If your pain is severe enough to impact your daily life—such as hindering simple household chores—it's crucial to avoid self-experimentation and consult a doctor as your first step. 

Having said that, in most cases, the cause of your pain is non-serious, giving you the ability to improve 

How can yoga assist you in reducing lower back pain?

Numerous studies have shown yoga's effectiveness in reducing chronic lower back pain. Research by Williams et al.demonstrated that a yoga intervention led to a two times greater reduction in pain and decreased reliance on pain medication compared to an educational control group. Another systematic review and meta-analysis found that practicing yoga can significantly decrease pain and improve functional ability in individuals with chronic lower back pain. These findings highlight yoga as a powerful, non-surgical intervention for those seeking relief.

To make yoga a part of your everyday routine, start with short sessions that fit easily into your schedule, gradually increasing the duration as you become more comfortable. Consistency is key, so aim for daily practice, even if it's just a few minutes. Setting a specific time each day can help create a habit. Also, consider incorporating yoga into your morning routine to start the day with relaxation and focus, or use it as a way to unwind before bed.

Creating yoga habits has been life-changing for millions of people worldwide. That’s a journey Yogaia has been on since its foundation. We understand that every person has specific needs when it comes to yoga, including the option to begin practicing without attending physical classes. With Yogaia you can start practicing yoga instantly with guidance from experts. Whether you're at home or outdoors in a park, you can enroll in online classes and connect with a community of yoga enthusiasts who are experiencing similar challenges as you. 

Sign up for a 14-day free trial and experience the benefits firsthand. Find times that suit your schedule and classes that match your level.

“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.” Deborah

When to see a doctor about lower back pain

If you have persistent or severe lower back pain that doesn't improve with rest, self-care, or if it's accompanied by numbness, tingling in your legs, difficulty walking, or loss of bowel/bladder control, seek medical attention promptly. These symptoms may indicate a more serious underlying issue that requires evaluation and treatment by a doctor. Early medical intervention can help diagnose the cause and prevent complications, improving your overall recovery and wellness.