The Top 5 Stretches to Relieve Lower Back Pain

Lower back pain is one of those things that affects many of us at some point. Right now, around 4 million Australians—roughly 16% of the population—are dealing with back problems, and it’s estimated that up to 90% of people will experience low back pain in their lifetime.

For anyone who’s felt that familiar ache, finding ways to ease the discomfort can be a game changer. 

Simple stretches are a gentle, effective way to relieve tension and support flexibility in the lower back. 

These moves don’t require much time, and they’re easy to work into your day, helping you feel more at ease and move with a little less stiffness. Here are five of the best stretches for keeping that pain at bay.

1. Knee-to-Chest Stretch

The knee-to-chest stretch is a simple but powerful way to release tension in the lower back. It gently lengthens the muscles along your spine, helping relieve that tight, achy feeling many of us know all too well. Here’s how to do it;

  • Start by lying flat on your back with both knees bent and your feet resting on the floor. Take a moment to let your body settle and relax.
  • Bring one knee up towards your chest, using both hands to hold just below the knee or around the shin—whatever feels most comfortable.
  • Keep your opposite leg relaxed, letting it lie flat on the floor for a mild stretch, or keep it bent if that feels better.
  • Slowly pull your knee a little closer to your chest until you feel a gentle stretch in your lower back. You should feel a release, but there shouldn’t be any sharp pain.
  • Hold the position for 30 to 60 seconds, taking deep, steady breaths to help your muscles relax even more.
  • Release your leg slowly, allowing it to return to the floor. Then, switch and repeat the stretch on the other side.

Tip: If you’re up for a deeper release, try pulling both knees to your chest at the same time. Hold this position for 15–20 seconds, giving your lower back a nice stretch. You can repeat this a few times, with short rests in between, to let your back fully unwind.

2. Trunk Rotation

The trunk rotation stretch is fantastic for easing stiffness in the lower back while gently engaging your core muscles. 

This move is especially helpful if you’re among the many Australians who experience lower back pain—research shows that nearly 68% of adults in Australia deal with back pain each year, and about 79% will experience it at some point in their lives. Here’s how to do it;

  • Begin by lying on your back with your knees bent and feet flat on the floor.
  • Bring your knees up toward your chest, creating a comfortable 90-degree angle with your legs, almost like you’re sitting in a chair.
  • Extend your arms out to the sides with your palms flat on the floor for balance.
  • Slowly allow both knees to drop down to one side while keeping your shoulders grounded on the floor. You should feel a gentle twist in your lower back and core.
  • Hold this position for 15–20 seconds, breathing deeply, then bring your knees back to the center.
  • Repeat on the other side, allowing your knees to fall to the opposite side and hold for another 15–20 seconds.
  • Repeat the entire stretch 5–10 times on each side, going slowly to maintain control.

Modification: If a full twist feels too intense, try lowering your knees halfway or placing a pillow under them for support. You can also try this with just one leg bent to reduce the stretch’s intensity, especially if your back is feeling extra tight.

3. Cat-Cow Stretch

The Cat-Cow stretch is a gentle way to increase flexibility in your spine and relieve tension in the lower back. This movement, often used in yoga, combines two poses to create a flow that helps your back muscles relax and stretch. Here’s how to do it;

  • Begin on all fours with your hands directly under your shoulders and your knees hip-width apart. This is your neutral, starting position.
  • Cat Pose: As you exhale, gently round your back towards the ceiling, pulling your belly button up towards your spine. Tuck your chin to your chest and let your head drop naturally. You should feel a nice stretch across your back.
  • Cow Pose: As you inhale, slowly arch your back, letting your belly drop towards the floor. Lift your head and tailbone, allowing your chest to open up. You’ll feel the stretch along your spine and lower back.
  • Continue moving between Cat and Cow positions for 10–15 cycles, following the rhythm of your breath to help deepen the stretch.

Pro Tip: Take your time with each movement. The slower you go, the more you’ll feel the stretch along your spine, helping to release tightness and improve flexibility.

4. Pelvic Tilt

The pelvic tilt is a simple but effective movement to release tightness in the lower back while also engaging and stabilising your core muscles. This exercise is perfect if you’re looking to gently build strength and flexibility in your lower back. Here’s how to do it;

  • Start by lying flat on your back with your knees bent and feet flat on the floor, about hip-width apart. Let your arms rest comfortably at your sides.
  • Take a deep breath in, then as you exhale, tighten your abdominal muscles and press your lower back gently into the floor. You should feel your pelvis tilt slightly upward, creating a subtle flattening of the lower back.
  • Hold this position for 5–10 seconds, keeping your core engaged and breathing steadily.
  • Release the tension in your lower back, allowing it to return to its natural curve.
  • Repeat this movement for 10–15 reps, aiming to work up to 20–30 reps over time as your back and core muscles become stronger.

Frequency: Aim to do this exercise daily for the best results, gradually increasing your reps as it becomes easier. Consistency is key for loosening up tight back muscles and strengthening your core.

5. Bridge Pose

The bridge pose is fantastic for strengthening your glutes, which play a major role in supporting the lower back. By engaging these muscles, you can help reduce tension in your back and build stability. Here’s how to do it;

  • Begin by lying on your back with your knees bent and feet flat on the floor, about hip-width apart. Keep your arms resting by your sides.
  • Press your feet firmly into the ground, then lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
  • Squeeze your glutes as you lift, keeping your core engaged to maintain stability. Avoid over-arching your back; the movement should come from your hips and glutes.
  • Hold the position at the top for 5–10 seconds, breathing steadily.
  • Slowly lower your hips back to the floor with control, then repeat for 10–15 reps.

Optional: For an even deeper stretch, place a foam roller or firm cushion under your hips while in the raised position. This will help decompress the lower back and provide extra support.

Preventing Lower Back Pain

Preventing lower back pain often comes down to a few steady, everyday habits. With nearly half of adults experiencing mild pain recently, and about 10% dealing with more intense discomfort, a proactive approach can make all the difference. Here’s how to keep your back in better shape.

1. Mind Your Posture

Whether you’re sitting at a desk, standing, or lifting, keeping good posture is essential. For those at a desk, setting up your workspace ergonomically is a big help. Try aligning your screen to eye level and using a chair that supports your lower back, allowing you to sit comfortably without slouching. When lifting, focus on bending at the knees, not the waist—this helps avoid putting unnecessary strain on your lower back.

2. Stay Active Throughout the Day

Movement is one of the best ways to protect your back. If you’re sitting for long periods, get up at least once every 30 minutes to stretch or take a short walk. Gentle activities like walking, light stretching, or yoga keep muscles relaxed and improve blood flow to the spine. Swimming, with its low-impact support for the body, is an excellent choice for back health, providing exercise with minimal strain.

3. Strengthen Core Muscles

Building strength in your core is like giving your lower back a strong support system. Simple exercises like planks, bridges, or pelvic tilts activate the core muscles needed to stabilize the spine. You don’t need a gym to get started; these can be done at home in just a few minutes a day. 

4. Regular Stretching

Stretching is your lower back’s best friend, helping to keep muscles flexible and ready to support movement. A quick 5–10 minutes in the morning or evening with gentle stretches like the knee-to-chest or trunk rotation can loosen up muscles that often contribute to back pain. Focusing on stretches for the hamstrings, hip flexors, and lower back helps reduce tightness and improves your range of motion.

5. Healthy Weight and Footwear

Maintaining a healthy weight is a less obvious but crucial factor in back health. Extra weight, especially around your midsection, can add strain on your lower back over time. Pairing a balanced diet with regular movement can help. Additionally, choosing supportive footwear helps more than you’d think; shoes with good arch support reduce the stress on your back, especially if you spend long hours on your feet.

Key Takeaway

Lower back pain can be a real nuisance, but a few minutes a day with stretches like these can make a difference. 

The knee-to-chest stretch gently loosens the lower back, while trunk rotations bring a nice twist to release tension and build core strength. 

Cat-Cow is a soothing flow that improves flexibility in the spine, and the pelvic tilt gives your core a light workout while easing tightness. Finally, the bridge pose strengthens the glutes, supporting your back and helping prevent future pain.

These stretches are simple, yet powerful tools to help you feel better and move more freely. Adding them to your routine, even a couple of times a week, can give you lasting benefits. 

If you’re dealing with chronic or severe pain, though, it’s best to get some guidance from a healthcare professional like us at Mandurah Spine & Sport

A tailored approach could help you manage your pain more effectively. So, go ahead—give these stretches a try and see how much lighter you feel.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top