10 Simple Stretches for Lower Back Pain Relief [2021]

It’s a regular day and you’ve been working on your laptop all day. You get up to stretch and your lower back starts hurting. This is a sign of lower back pain. There are simple stretches for lower back pain you can perform to improve flexibility and stability.

This is caused due to strain or sprain on the muscles or suddenly twisting and stretching. It can also be due to sleeping uncomfortably and not enough physical movement.

Pain in the lower back, difficulty in sitting and standing, prolonged pain and numbness are some of the symptoms of lower back pain.

Acute lower back pain lasts for a few days or weeks but chronic back pain lasts for months. Don’t lose hope yet…we have some simple stretches for lower back pain relief.

Easy Stretches for Lower Back Pain

1. Single Knee to Chest

10 Simple Stretches for Lower Back Pain Relief [2021]

This stretch for lower back pain is called single Knee to Chest. For this pose, you need to lie flat on the ground with your knees bent.

Bend one knee and bring it to your chest. Stretch the other leg and keep the foot firm on the ground. Press your back into the floor. Hold your bent knee with your hands.

Hold this position for 15 to 20 seconds. Breathe as you do this stretch.

2. Child’s Pose 

10 Simple Stretches for Lower Back Pain Relief [2021]

This pose has been known to have many benefits, lower back pain relief is one.

For this, sit on the mat, with your knees bent and spread so that your belly rests between your thighs.

Now stretch your hands till your head touches the floor or as much as you can.

Take a few breaths and hold this position.

3. Pelvic Tilt

10 Simple Stretches for Lower Back Pain Relief [2021]

For this pose, lie on the floor, knees bent and feet on the ground. Keep your neck in line with your shoulders and your hands to your side.

You will notice that your lower back is not on the ground and that’s due to the curvature of the spine.

Now move your hips towards your head so that your lower back gets pressed into the floor.

Hold this stretch for a few seconds and then release.

Don’t pull your belly in and out while doing this cause you won’t get relief. Remember to breathe. Don’t move your pelvis because then you are not doing the pelvic tilt but the bridge pose. This stretch for lower back pain helps release pressure.

4. Leg crossover

10 Simple Stretches for Lower Back Pain Relief [2021]

Lay down on your back with your hands to your side. Bend one knee and stretch the other leg out completely.

Now place your hands towards the sides to form a T-structure. Bring your bent right knee over to the left side. You will feel a stretch. Try to keep your back on the ground.

Now do the same thing, with your left leg to the right side.

Hold this position for 15 to 20 seconds and breathe.

5. Prone Press-up

10 Simple Stretches for Lower Back Pain Relief [2021]

For this stretch, lie down on your stomach. Bend your elbows and keep your hands on either side of your shoulders. Keep your legs apart at hip-width.

Now press yourself up as you inhale so that your hands are straight and your back is curved. Hold this position.

As you exhale, lower yourself and come back to the first position.

Repeat this at least three times.

6. Double knee to Chest

10 Simple Stretches for Lower Back Pain Relief [2021]

Lie on your back and keep your knees bent. Put your hands around your bent legs and bring them to your chest. Hold this position.

You can also rock side-to-side as you do this.

Gently come back to the first position, don’t kick up or do it too fast cause you might feel a strain.

Go slow, breathe and relax.

7. Spinal Twist

10 Simple Stretches for Lower Back Pain Relief [2021]

Sit down on the ground with your back straight and your legs stretched in front of you.

Stretch your toes before you start. Now take your right leg and cross it over your left leg so that it’s next to your left thigh.

Place your right hand behind for support and left hand on your right leg. Turn your back towards your right side. Hold this position, breathe and let your back feel the stretch.

Now repeat the same thing on the other side.

As it improves spinal mobility it is good for lower back pain relief.

8. Cat-Cow Stretch

10 Simple Stretches for Lower Back Pain Relief [2021]
10 Simple Stretches for Lower Back Pain Relief [2021]

The first position is on all fours. Your back has to be straight so that a line runs through your shoulders to your hips. Hands at shoulder-length and knees at hip-width.

This stretch is divided into two parts. The cow stretch is first.

Arch your back as you inhale so that your pelvis sticks up. Curl your toes in and feel the movement from your spine up to your neck. Look towards the ceiling without straining your neck.

Now for the cat position, you need to exhale and let your feet relax flat.

Tuck in your tailbone and round your back. Drop your gaze to your navel. Repeat this 5 to 10 times. Return to the first position. Make sure your breathing is coordinated with your movement.

9. Cow-face Pose

10 Simple Stretches for Lower Back Pain Relief [2021]
Sporty young attractive woman practicing yoga, sitting in Cow Face exercise, Gomukasana pose, working out, wearing white sportswear, indoor full length, home interior background

Sit on the floor with your legs stretched in front of you. Keep your back erect.

Now cross your right leg over your left leg so that your knee is pointing ahead.

Cross your left leg so that both your knees are over each other.

Your toes are pointed behind. Try to sit as erect as possible.

Join your hands in front of you. Breathe slowly.

It’s alright if your knees aren’t over each other. You can bend forward slightly for more effect. 

10. Legs up the wall

10 Simple Stretches for Lower Back Pain Relief [2021]

This is simple, relaxing and a good stretch for lower back pain.

Lie on your back as close to the wall as possible. Place your legs straight up. Relax your breathing and press your lower back into the floor. Your hands can be to your side or you can stretch them up like in the picture.

Close your eyes and hold this position.

Perform these stretches for lower back pain to relax. To avoid this pain, maintain good posture. Take care of your diet and hydrate yourself. Exercise regularly and avoid sitting for long hours. Be careful while performing tasks that involve bending and twisting. While sitting, place a pillow between your lower back and the chair for support. While sleeping, place a pillow under your knees as it helps reduce stress on the spine.

A doctor’s advice is recommended before starting any stretches for lower back pain.

Stay healthy and safe!

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