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8 Quick & Easy Stretches To Relieve Your Lower Back Pain

Posted by Be Healthy Be Loved on

The stretches in this section directly target the lower back.

1. Cat/Cow Stretch

  • Kneel down with your palms on the ground in front of you.
  • Ensure your knees and hands are below your hips and shoulders respectively.
  • Start in a neutral position, round your back upwards and suck your belly in tight. You should feel a stretch all across your back.
  • Hold this position.
  • After a while bring your pelvis back into a neutral position then repeat.

2. Child’s Pose

  • Push your butt back towards your heels while in the meantime reaching forward.
  • Tweak your body to feel a stretch in your lower back.

3. Forward Fold (Touching Your Toes)

  • Ensure you keep your back long and stretched when folding over.
  • You can bend your knees, if you’re worried about your hamstring flexibility.
  • The forward fold works to improve hamstring flexibility which helps reduce tension in the lower back.

4. Lying Knee to Chest Stretch

  • The video above demonstrates a popular stretch for the lower back.

5. Lying Knee to Chest Twist Stretch

  • This stretch helps target the muscles around the sides of the lower back and the hip and glute area.
  • Your spine will never fail to ‘pop’ when doing this kind of a stretch. 

6. Supine Hamstring Stretch with Band

  • This stretch uses a band which will help most people who struggle with touching their toes or general hamstring flexibility.

7. Supine Piriformis & Glute Stretch

  • This stretch targets the Piriformis and glute area.
  • When these muscles become too tight it can worsen lower back pain.
  • By doing this stretch you will take tension off the back as well as reducing hip pain.

8. Kneeling Hip Flexor Stretch (Iliopsoas)

  • The kneeling hip flexor stretch helps lengthen the Illiopsoas hip flexor and take some of the tension off the back.
  • You can add additional moves that target the other three muscles that make up the hip flexors.

Lower Back Stretching Routines

The stretches above work great in isolation but sometimes it’s nice to have a routine you can follow along to on a daily basis.

The videos in this section are some of the best stretching routines for the lower back. Most of the stretches have already been mentioned in this blog post.

2. Minute Lower Back Stretching Routine

This video consists of three moves and lasts only 2 minutes.

  • Forward fold back stretch
  • Cat/cow stretch
  • Lying knee twist stretch

5. Minute Lower Back Stretching Routine

This video lasts 5 minutes and includes.

  • Seated toe touch
  • Lying glute stretch
  • Prone torso stretch (lying knee twist stretch)
  • Cobra stretch
  • Shell stretch (modified Child’s pose)

10 Minute Lower Back Stretching Routine

This routine lasts just under 10 minutes and includes:

  • Cat/cow stretch
  • Child’s pose
  • Cobra stretch
  • Knee to chest stretch
  • Lying knee twist stretch
  • Lying hamstring stretch
  • Glute and Piriformis stretch (thread the needle)
  • Butterfly stretch

Target the Quadratus Lumborum for Extra Pain Relief

  • You may consider stretching and releasing your quadratus lumborum muscle.
  • The Quadratus Lumborum (QL) are muscles positioned around the lower back either side of the spine.
  • A tight QL can be the cause of lower back pain. 

How to Fix Lower Back Pain for Good

By doing these stretches frequently and with the right form and technique, over time they should help relieve lower back pain.

However, it is advisable to also focus on strengthening your core, hamstrings and glutes as well.

As I mentioned there are certain muscle imbalances that result in muscles either becoming too tight or too weak. 

Pain Relief

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