7 Helpful Stretches to Alleviate Lower Back Pain

About 84% of people have lower back pain at some point in their lives. This isn’t just uncomfortable but can become painful if left untreated. It can make it hard to sit, move around, and engage in physical activity.

Luckily, there are stretches designed to alleviate lower back pain. Read on to learn why you should do them and what stretches can improve your overall well-being.

The Benefits of Stretches for Lower Back Pain

There are several great short-term benefits to performing lower back stretches. Some include:

  • Relieves tension in compressed areas
  • Reduces emotional stress
  • Improves your blood flow to stiff areas

There are also many long-term advantages:

  • Gives you a wider range of motion due to looser muscles
  • Improves your posture in the long term
  • Prevents worse issues that will require a brace
  • Makes you more flexible

Everyone can reap these benefits and remain physically fit and active. However, it’s especially important for those with desk jobs. If you sit a lot, your lower back muscles will contract and hurt, so exercises can make sitting for long periods more bearable.

1. Knee-to-Chest Stretches

This simple position begins with you on your back. Bend your knees and lay your feet flat against the floor. Your hands should be right below your kneecaps.

From this comfortable position, crunch your knees up to your chest. You can use your hands to pull your knees up, which makes it an easy movement. Hold your legs in place for about 30 seconds.

You can move your hips around as well in a side-to-side motion. This will feel good because it massages your lower back. Then go back into the relaxed position and repeat the movement 3-5 times.

This stretches your back muscles, which is important because pain tends to come from contraction. If you’re still experiencing a lot of pain, chiropractors in Houston can help.

2. Pelvic Tilt

One unfortunate part of lower back pain is the feeling that you can’t move your pelvis. A pelvic tilt can get you started moving the area so you get some of that mobility back. It relieves sciatica and makes your abdominal muscles stronger, too.

To do a pelvic tilt, lay down with your knees up and feet flat on the floor. Keep a neutral lower back position. You should have a curve under it if you were to place your hand underneath.

Then, flatten your lower back against the floor. You’ll do this by tilting your pelvis upward. Do this about 15 times to strengthen the muscles and increase mobility.

3. Hip Circles

Hip circles also emphasize increasing mobility, but you do them while standing.

Stand with your feet apart. The gap should be a little wider than your hips. You also need to put your hands on your hips to do the exercise comfortably.

Then, make big circles with your hips by rotating them in a single direction. Repeat this about 10 times. After that, do it in the opposite direction as well.

4. Child’s Pose

Child’s Pose is a simple yoga stretch that relieves a lot of muscle contraction. It also has the added benefit of opening your hips. This stretch is multi-purpose and helps you with pain in several different muscles.

Get on your hands and knees in a tabletop position. Your hands should be right under your shoulders. Your knees should be under your hips.

Then, extend your arms out in front of you. Put your palms flat on the floor and sit up slowly. Your hips will move back toward your heels while you drop your head and chest downward. Eventually, your arms should extend far enough to reach the wall in front of you.

Hold the position for as long as you can. Usually, this will be about 20-30 seconds. Don’t hold it so long that it becomes painful.

5. Single-Leg Stretch

This exercises your leg muscles as well as those in your lower back. It also is good for your glutes.

Lay on your back with both legs out in front of you. Then lift one of them up so it’s as straight as possible. A small bend in the knee is okay, but it should be fairly straight.

Then, lock your fingers together under the knee. Hold them against the back of your thigh for support. Hold the pose for about 30 seconds.

Repeat it on the other side. You might want to do this 2-3 times on either side so that you make the most of your exercise. Alternate between your left and right leg to rest each one for a few moments.

6. Cat-Cow Pose

This is another common yoga pose that strengthens your lower back, abs, and hips.

Get into a tabletop position and make sure that your weight’s distributed evenly across your limbs. Look up, move your stomach toward the floor, and take a deep breath. Then let the breath out as you arch your back upward.

Keep doing this for about a minute to relieve tension within the muscles you’re working out.

7. Cobra Stretch

The cobra pose is a great stretch for your spine and chest. It relaxes tight lower back muscles and builds strength in your abdomen.

Lie on your stomach. Your legs should be extended comfortably behind you. Rest your hands near either side of your head.

Then, push your body up with your arms. All your weight should be on your forearms. Your hips should be completely on the ground.

This will mean that your back is somewhat arched. Once you feel a gentle stretch, hold the pose for 10-12 seconds. Let go, start over, and repeat the process 3-5 times.

Alleviate Lower Back Pain With Professional Help

Now that you know how to alleviate lower back pain at home, it’s time to talk with a Houston chiropractor to get more help. Our experts will help you better understand your concerns and pain before coming up with a professional treatment plan.

We’ll scan your spine, conduct a physical exam, and determine the best ways we can help your individual case. Contact us and schedule a consultation to learn more about how we can alleviate pain and reduce back problems.

Body Integrations Chiropractic


7500 San Felipe St., Suite 202,
Houston, TX 77063



10:00 am - 7:00 pm


10:00 am - 7:00 pm


10:00 am - 7:00 pm


10:00 am - 7:00 pm


10:00 am - 1:00 pm