8 Simple Stretches to Relieve Lower Back Pain

Knee-to-chest stretch:

This stretch targets the lower back to relieve tension and pain. Start by lying on your back with knees bent and feet flat on the floor. Bring your right knee towards your chest, holding for 30-60 seconds.

Trunk rotation:

Relieve tension in the lower back and engage core muscles with trunk rotation. Lie on your back, knees bent, and arms extended to the sides. Gently roll both bent knees to one side, holding for 15-20 seconds.


Improve flexibility and ease tension in the lower back and core muscles with the Cat-Cow yoga pose. Start on hands and knees, arching your back upwards like a cat and then dropping your pelvis towards the floor like a cow.

Seated hamstring stretch:

Stretch the hamstrings to relieve lower back tightness. Sit on the floor with one leg extended. Use a towel hooked around the foot to gently bend forward from the hips, feeling a stretch in the hamstring.

Pelvic tilt:

Release tight back muscles and maintain flexibility with pelvic tilts. Lie on your back, knees bent, and feet flat on the floor. Arch your lower back upwards, then press your pelvis towards the ceiling while tightening abdominal and buttock muscles.

Flexion rotation:

Stretch the lower back and buttocks with the flexion rotation. Lie on your side with both legs straight, bending the top leg and grasping the knee with the opposite arm. Slowly rotate the upper body backward, feeling a mild stretch in the lower back.

Supported bridge:

Decompress the lower back with the supported bridge using a foam roller or cushion. Lie on your back with knees bent and feet flat on the floor, lifting your hips and placing the support under them.

Belly flop:

Similar to the supported bridge, the belly flop decompresses the lower back using a rolled towel or blanket. Lie face down with the towel or blanket under your hip bones, completely relaxing your body.