Unlock the Secret to Happy Muscles and Reduced Pain

Stretch Your Way to Relief

Developing good muscle recovery habits can make all the difference between enjoying an active lifestyle and being confined to the couch. Here are nine effective lower back stretches to help you strengthen, lengthen, and relax your muscles.

1. Knees to Chest: A Gentle Awakening

Start by lying faceup with your knees bent and feet flat on the floor. Link your hands around your right hamstring or, for a deeper stretch, your right shin. Keeping your left leg straight, slowly pull your right leg toward your chest until you feel a stretch in your lower back. Hold for 30 seconds to 1 minute, releasing tension in your legs, hips, and lower back. Repeat on the other side and do three sets.

2. Cat-Cow: A Timeless Yoga Classic

Perform this tried-and-true yoga stretch before and after exercise to alleviate back pain and improve flexibility. Start on hands and knees, then tilt your head upward and curve your spine downward (the “cow” movement). Hold for 5-10 seconds, return to neutral, and arch your back toward the ceiling while letting your head drop toward the floor (the “cat” movement). Repeat 10-15 times or until pain subsides.

3. Foam Rolling: A Game-Changer for Back Health

Place the roller on the floor, sit on the floor in front of it, and lie back onto it, keeping your feet flat. Gently roll forward and back, slowing down or stopping if you feel pain. If possible, sit just in front of the roller and arch your back over it as far as is comfortable. Hold for a few seconds and repeat as needed.

4. Sphinx/Cobra: A Deeper Stretch for the Adventurous

Lie on your stomach with your elbows under your shoulders and palms flat on the floor. Gently flex your glutes and lower back while lifting your head and chest, pressing your pelvis into the floor. Hold your gaze straight, if possible. For a deeper stretch, straighten your arms while continuing to press your pelvis into the floor. Hold for 30 seconds to 1 minute and repeat as needed.

5. Pelvic Tilt: Strengthening the Core

This stretch targets your glutes, hamstrings, and abdominal muscles, helping to alleviate lower back pain. Lie faceup with your knees bent and feet flat on the floor, then raise your bum and flex your abs, pressing your back into the floor. Hold for up to 10 seconds, breathing normally, and repeat up to 15 times.

6. Child’s Pose: A Whole-Body Stretch

This yoga classic targets your glutes, hamstrings, spinal extensors, upper back, and quads, making it a powerful tool against back pain. Start on hands and knees, then sink your hips as far as possible toward your heels. Hinge forward at your hips, keeping your back, neck, and arms straight, and walk your arms forward as far as possible or sweep them to the sides behind you. Hold for up to 1 minute, breathing smoothly and avoiding tension.

7. Back Extension: Simulating the Gym

Lie facedown with your hands by your head, elbows bent, and feet and hips in contact with the floor. Use your glutes and back muscles to lift your head and chest off the floor, squeezing your shoulder blades together and keeping your gaze on the floor in front of you. Hold for a few seconds, then gradually lower to the floor. Repeat 5-10 times, resting briefly between reps.

8. Seated Spinal Twist: Increasing Rotational Mobility

Sit upright on the floor with your legs straight in front of you, then cross your left leg over your right leg and place your left foot alongside your outer right thigh. Extend your straight right arm down and across your bent left leg, then straighten your left arm a few inches behind you with your palm on the floor. Press your right arm against your left leg and gently twist to the left, holding for a few seconds. Repeat on the other side.

9. Weighted Hamstring Stretch: A Bonus for Back Health

Find a stable box, bench, or stool, then hold a light dumbbell or kettlebell with both hands. Stand at the edge of the box and slowly curl forward and down, letting the weight dangle. Be sure to maintain control as you lower, letting the weight sink as far as possible. Hold for 10 seconds at the bottom, then slowly curl back up, 1 vertebra at a time. Repeat 5 times, trying to reach deeper each time.

When to Seek Additional Help

If lower back pain persists, it may be a sign of a nerve issue or injured disc. If any of these stretches cause pain or leave you feeling worse, stop immediately and consult with your doctor. Remember, prevention is key – incorporating these stretches into your daily routine can help keep your back healthy and flexible, reducing the risk of pain and discomfort.