Best Low Back Stretches
These stretches may help improve mobility, reduce stiffness, and decrease tension in the low back and surrounding muscles.
Knee-to-Chest Stretch
Helps gently stretch the low back and glutes.
- Lie on your back
- Pull one knee toward your chest
- Hold 20–30 seconds
- Repeat both sides
Double Knee-to-Chest Stretch
Provides a broader stretch across the lumbar spine.
- Pull both knees toward your chest
- Hold 20–30 seconds
- Breathe deeply
Cat-Cow Stretch
Improves spinal mobility and flexibility.
- Start on hands and knees
- Alternate arching and rounding your back slowly
- Repeat for 10–15 repetitions
Child’s Pose
Helps decompress and relax the low back muscles.
- Sit hips back toward heels
- Reach arms forward
- Hold 30–60 seconds
Piriformis Stretch
Targets the glutes and muscles that may contribute to sciatica-like symptoms.
- Cross one ankle over the opposite knee
- Pull the leg toward your chest
- Hold 20–30 seconds
Hamstring Stretch
Tight hamstrings can increase stress on the low back.
- Keep knee slightly bent
- Lean forward gently
- Avoid bouncing
Hip Flexor Stretch
Tight hip flexors are common in people who sit frequently.
- Step into a lunge position
- Shift hips forward gently
- Keep chest upright
Pelvic Tilts
Improves core activation and lumbar mobility.
- Lie on your back with knees bent
- Flatten low back gently into floor
- Repeat slowly
Figure-4 Stretch
Helps open the hips and glute muscles.
- Cross ankle over opposite knee
- Pull leg inward gently
- Hold 20–30 seconds
Seated Spinal Twist
Can help improve rotational mobility.
- Sit tall
- Rotate gently through upper body
- Avoid forcing the stretch
Tips for Better Results
- Stretch consistently
- Move slowly and avoid bouncing
- Stop if sharp pain occurs
- Combine stretching with walking and core strengthening
- Focus on posture and ergonomics throughout the day
If low back pain radiates into the legs, causes numbness/weakness, or worsens progressively, medical evaluation is important.
