Top 8 Back Stretch Exercises for Lower Back Pain in 2025

Lower back pain is a pervasive issue, affecting an estimated 619 million people globally in 2020, with projections suggesting this number will rise to 843 million by 2050 (The Lancet Rheumatology, 2023). It's more than just a fleeting ache; it's a significant barrier to daily activities, productivity, and overall quality of life, especially for those in sedentary roles.

Prolonged sitting, poor posture from desk work, and underlying muscle imbalances are common culprits. These factors contribute to stiffness, reduced mobility, and persistent discomfort that can feel inescapable. The good news is that incorporating targeted back stretch exercises for lower back pain into your routine can offer significant relief. Gentle stretching works by decompressing the spine, increasing blood flow to tight muscles, and improving overall flexibility.

This article provides a detailed roundup of eight evidence-backed exercises designed to restore movement and alleviate tension. We will explore each stretch with step-by-step instructions, practical modifications, and the specific benefits for your spinal health. Our goal is to empower you with the knowledge to build a routine that actively combats pain, so you can get back to living and working comfortably.

December 6, 2024

Auriane

1. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a gentle, restorative yoga posture that acts as a foundational element in many back care routines. It is far more than just a resting position; it actively works to decompress the lumbar spine by encouraging a gentle forward fold. This movement helps to elongate the back muscles, particularly the erector spinae group that runs alongside the spine, providing immediate relief from the compression often caused by prolonged sitting.

This pose is celebrated for its accessibility and effectiveness, making it a staple in programs like Stanford University’s Mind & Body Program for back care. Its prominence in the Iyengar Yoga tradition and modern platforms like Yoga with Adriene highlights its value as one of the most effective back stretch exercises for lower back pain. By creating space between the vertebrae, it alleviates nerve pressure and soothes muscular tension.

How to Perform Child’s Pose

Follow these steps for a safe and effective stretch:

Start on all fours on a yoga mat or soft surface, with your hands directly under your shoulders and your knees under your hips.
Exhale and sit back, bringing your glutes toward your heels.
Hinge at your hips and fold forward, allowing your torso to rest between or on top of your thighs.
Extend your arms forward with palms down, or rest them alongside your body with palms facing up.
Let your forehead rest gently on the floor. Breathe deeply into your lower back, feeling it expand with each inhale.

Pro Tip: Focus on breathing into the back of your ribcage and lower back. This targeted breathwork helps to actively release tension and deepen the stretch, turning a passive pose into an active recovery tool.

Modifications and Best Practices

Protect Your Knees: If you experience knee discomfort, place a folded blanket or towel under them for cushioning.
Deepen the Stretch: Widen your knees toward the edges of your mat to allow your torso to sink deeper, intensifying the stretch in your hips and inner thighs.
Duration: Hold the pose for at least 30 seconds, aiming for 1-3 minutes for maximum relaxation and decompression benefits. It's an excellent exercise to perform after a long day of sitting or as a cool-down after a workout.

2. Cat–Cow Stretch (Chakravakasana)

The Cat-Cow Stretch, or Chakravakasana, is a dynamic, flowing sequence that serves as a cornerstone for spinal health and mobility. This exercise gently moves the spine through its full range of flexion (Cat) and extension (Cow), which helps to warm up the muscles, increase blood circulation to the discs, and relieve stiffness in both the lumbar and thoracic regions. It is a fundamental movement for improving awareness of your spinal posture.

This gentle articulation of the spine makes it one of the most highly recommended back stretch exercises for lower back pain. Its value is recognized in various disciplines, from Pilates studio warm-up routines to the spinal health protocols developed by leading spine biomechanics researcher, Dr. Stuart McGill. The focus is on controlled movement, which helps lubricate the intervertebral joints and re-educate the neuromuscular system for better spinal alignment, making it an excellent countermeasure to the negative effects of a sedentary lifestyle. Learn more about the risks of a sedentary lifestyle and how to fix them.

How to Perform Cat–Cow Stretch

Follow these steps for a safe and effective stretch:

Start on all fours, positioning your hands directly under your shoulders and your knees directly under your hips. Keep your spine in a neutral, flat position.
Inhale for Cow Pose: Drop your belly towards the mat, lift your chest and chin, and gaze slightly upward. Allow your lower back to arch gently.
Exhale for Cat Pose: Round your spine toward the ceiling, tucking your chin to your chest and pressing the mat away with your hands. Feel a stretch across your upper back and shoulders.
Flow between poses, linking your breath to the movement. Inhale as you move into Cow and exhale as you transition into Cat.

Pro Tip: Move slowly and deliberately, paying close attention to the movement of each individual vertebra. This mindful practice enhances body awareness and ensures you are mobilizing the spine segment by segment, rather than just hinging from one stiff area.

Modifications and Best Practices

Protect Your Wrists: If you have wrist pain, place your hands on fists with your thumbs pointing forward, or use push-up bars to maintain a neutral wrist position.
Cushion Your Knees: Place a folded blanket or yoga mat under your knees for extra comfort and support.
Duration: Perform 10-15 cycles of the Cat-Cow flow. Focus on quality of movement over quantity, pausing for a breath or two at the peak of each pose to deepen the stretch.

3. Knee-to-Chest Stretch

The Knee-to-Chest stretch is a fundamental supine exercise designed to target and alleviate lower back tension. By drawing one or both knees toward the chest, you encourage lumbar flexion, which gently stretches the muscles of the low back, including the multifidus and erector spinae. This simple yet powerful movement can help reduce pressure on spinal nerves and discs, making it a go-to stretch for immediate relief from acute discomfort.

This stretch is highly regarded in clinical settings for its safety and effectiveness. It is a common component of physical therapy regimens, including those used in Veterans Affairs (VA) low-back pain rehabilitation programs. Furthermore, it is often used in assessments within the McKenzie Method, a physical therapy system, to identify patients who benefit from flexion-based movements. Its inclusion in these structured programs underscores its value as one of the most reliable back stretch exercises for lower back pain.

How to Perform the Knee-to-Chest Stretch

Follow these steps to safely perform the stretch and release lower back tension:

Lie on your back on a mat or firm, comfortable surface with your knees bent and feet flat on the floor.
Gently draw one knee toward your chest, using your hands to clasp behind the thigh or over the shin.
Pull the knee closer until you feel a comfortable stretch in your lower back and glute. Keep your head and shoulders relaxed on the floor.
Hold the position, breathing deeply and steadily.
Slowly release the knee and return your foot to the starting position. Repeat on the other side.

Pro Tip: Exhale as you draw your knee toward your chest. This action encourages your abdominal muscles to engage slightly, which helps stabilize the pelvis and allows the lower back muscles to relax and lengthen more effectively.

Modifications and Best Practices

Pelvic Stabilization: For a single-knee stretch, keep the non-stretching leg bent with your foot flat on the floor to maintain a neutral pelvic position and isolate the stretch.
Double Knee Variation: For a deeper low-back release, gently pull both knees toward your chest at the same time. You can rock gently side-to-side for a light spinal massage.
Duration: Hold each stretch for 20–30 seconds. Repeat 2–3 times on each side, alternating legs. Avoid bouncing or pulling aggressively to prevent strain.

4. Piriformis Stretch (Figure-Four Stretch)

The Piriformis Stretch, often called the Figure-Four Stretch, is a highly targeted exercise designed to release tension in the piriformis muscle. This small but powerful muscle is located deep within the gluteal region, and when it becomes tight or inflamed, it can irritate the nearby sciatic nerve, causing pain that radiates from the lower back down the leg. This stretch directly addresses that source of discomfort by externally rotating the hip and gently elongating the muscle.

This stretch is a cornerstone of sciatica management and is frequently recommended by physical therapists and featured in rehabilitation programs like those on Athlean-X for its effectiveness. Because it alleviates a direct cause of sciatic nerve compression, it stands out as one of the most crucial back stretch exercises for lower back pain, especially for individuals experiencing radiating symptoms. For those with sedentary jobs, incorporating this movement can be a game-changer; discover more essential movements in this guide to stretching exercises for office workers.

How to Perform the Piriformis Stretch

Follow these steps to safely target the piriformis muscle:

Lie on your back on a mat or comfortable surface with your knees bent and feet flat on the floor.
Cross your right ankle over your left knee, creating a "figure four" shape with your legs.
Gently lift your left foot off the floor, bringing your left knee toward your chest.
Reach your hands through the space between your legs and interlace your fingers behind your left thigh.
Pull your left thigh toward your chest until you feel a comfortable stretch in your right glute and piriformis.

Pro Tip: Flex the foot of the leg being stretched (the one on top) to protect the knee joint. This simple adjustment helps maintain proper alignment and ensures the stretch is focused on the hip and gluteal muscles, not the knee ligaments.

Modifications and Best Practices

Increase Accessibility: If you cannot reach your thigh, loop a yoga strap or towel around it and gently pull on the ends to guide the stretch.
Maintain Alignment: Keep your head, shoulders, and back flat on the floor throughout the movement. Avoid lifting your hips or tailbone to prevent straining your lower back.
Duration: Hold the stretch for 30-60 seconds while breathing deeply. Release slowly and repeat on the opposite side to ensure muscular balance.

5. Lumbar Extension (McKenzie Press-Up)

The Lumbar Extension, widely known as the McKenzie Press-Up, is a therapeutic movement developed by New Zealand physiotherapist Robin McKenzie. Unlike stretches that focus on flexion (forward bending), this exercise emphasizes spinal extension (backward bending). Its primary goal is to address certain types of lower back pain, particularly disc-related issues, by encouraging a phenomenon called "centralization," where pain moves from the leg or periphery back toward the center of the spine.

This technique is a cornerstone of the McKenzie Method of Mechanical Diagnosis and Therapy (MDT), a system used globally by physical therapists. It is frequently prescribed in hospital-based back care protocols because it empowers patients to actively manage their symptoms. As one of the most clinically recognized back stretch exercises for lower back pain, it directly counteracts the flexed posture common in people with sedentary jobs, helping to restore the natural curve of the lumbar spine.

How to Perform the Lumbar Extension

Follow these steps to perform the press-up correctly:

Lie face down on a mat or firm surface with your legs extended straight behind you.
Place your hands on the floor directly under your shoulders, similar to the top of a push-up position. Keep your hips and pelvis in contact with the floor.
Gently press up with your arms, lifting your chest and upper back off the floor while keeping your hips down. Go only as high as you can without significant pain.
Hold the top position for 1-2 seconds, allowing your lower back to arch.
Slowly lower yourself back to the starting position. Repeat for the recommended number of repetitions.

Pro Tip: The goal is to reduce or centralize your pain. If the pain worsens or travels further down your leg, stop immediately and consult a healthcare professional. This exercise is not suitable for all types of back pain.

Modifications and Best Practices

Start Gently: If a full press-up is too intense, begin by resting on your forearms (a Sphinx Pose) to create a more gentle extension.
Pain-Free Range: Only extend as far as you can comfortably. The motto is "no pain, no pain," not "no pain, no gain." Your range of motion should increase gradually over time.
Repetition is Key: Perform 5-10 repetitions per set, multiple times a day, especially after long periods of sitting, to counteract postural stress. Consistency is more important than achieving maximum height in each press.

6. Pelvic Tilt

The Pelvic Tilt is a subtle yet powerful core-activation exercise that directly targets the lumbar spine to relieve stiffness and build foundational stability. By engaging the abdominal muscles, this movement gently flattens the lower back against the floor, reducing excessive curvature (lordosis) and re-educating the muscles that support proper spinal alignment. It is a fundamental movement for improving neuromuscular control of the pelvis, which is critical for alleviating strain.

This exercise is so foundational to spinal health that it's included in NASA’s training manuals for astronauts to counteract the effects of microgravity on the spine. It's also frequently prescribed by physical therapists and orthopedic surgeons as a safe, initial step in rehabilitation after lumbar surgery. As one of the most effective back stretch exercises for lower back pain, it helps to gently mobilize the vertebrae and strengthen the deep core muscles that protect the back from daily stressors.

How to Perform a Pelvic Tilt

Follow these steps for a safe and effective stretch:

Lie on your back on a mat or firm surface with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting comfortably at your sides.
Relax your back, allowing for a natural, small curve in your lower spine. You should be able to slide a hand into the space between your back and the floor.
Engage your core by gently tightening your abdominal muscles as if you are bracing for a light punch.
Press your lower back into the floor by tilting your pelvis upward. The space under your back should now be gone. Your hips and glutes may lift slightly off the floor.
Hold the tilt for 5 seconds, breathing normally. Then, slowly relax and return to the starting position.

Pro Tip: Place one hand under the small of your back to feel the movement. As you tilt your pelvis, you should feel your back pressing down firmly against your hand, providing tactile feedback that you are performing the exercise correctly.

Modifications and Best Practices

Focus on Control: The movement should be smooth and controlled, not jerky. Concentrate on using your abdominal muscles to initiate the tilt, rather than pushing with your legs or glutes.
Improve Posture: Performing this exercise regularly helps improve your awareness of pelvic positioning, which is key to maintaining a healthy posture throughout the day. You can learn more about posture and how it affects back health to enhance these benefits.
Duration: Aim to perform 10 to 15 repetitions per set. This exercise is gentle enough to be done daily, especially in the morning to relieve overnight stiffness or before bed to release tension.

7. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose, or Setu Bandha Sarvangasana, is a dynamic yet gentle backbend that serves as both a strengthening and stretching exercise. Unlike passive stretches, this pose actively engages the posterior chain, including the glutes, hamstrings, and erector spinae muscles. By strengthening these key support muscles, it helps stabilize the lumbar spine and correct postural imbalances that often contribute to lower back pain.

This pose is valued for its dual action of strengthening the back of the body while gently stretching the front, including the hip flexors and chest. Its inclusion in everything from CrossFit warm-ups for posterior chain activation to restorative yoga workshops for rehabilitation showcases its versatility. As one of the most effective back stretch exercises for lower back pain, Bridge Pose improves core stability and promotes better spinal alignment, offering relief and building long-term resilience.

How to Perform Bridge Pose

Follow these steps for a safe and effective pose:

Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Your heels should be close enough that you can just graze them with your fingertips.
Rest your arms alongside your body with your palms facing down.
Inhale and press through your feet and arms to lift your hips off the floor, engaging your glutes and hamstrings.
Keep your thighs and feet parallel. Avoid letting your knees splay out to the sides.
Lift your chest toward your chin, maintaining a gentle curve in your spine. Breathe steadily and hold the position.

Pro Tip: To protect your lumbar spine, focus on drawing your tailbone toward the back of your knees as you lift. This subtle pelvic tilt helps prevent overarching in the lower back and ensures the glutes are doing the majority of the work.

Modifications and Best Practices

Protect Your Neck: Keep your head, neck, and shoulders relaxed on the floor. Avoid turning your head while in the pose.
Enhance Stability: If your knees tend to fall outward, place a yoga block or a small pillow between your thighs and gently squeeze it to maintain alignment.
Duration: Hold the pose for 20-30 seconds, then slowly lower your spine back to the floor, one vertebra at a time. Repeat 3-5 times for a complete set. It's an excellent exercise to counteract the effects of prolonged sitting.

8. Seated Spinal Twist (Ardha Matsyendrasana)

The Seated Spinal Twist, known in yoga as Ardha Matsyendrasana, is a powerful rotational stretch that mobilizes the entire spine. By twisting the torso against a stable lower body, it effectively wrings out tension in the deep muscles surrounding the vertebrae, particularly in the lumbar and thoracic regions. This movement improves spinal flexibility, hydrates the vertebral discs, and can provide significant relief from stiffness caused by poor posture or inactivity.

This particular twist is a cornerstone of both traditional yoga practices, like those taught by Swami Vishnudevananda, and modern mobility programs. For instance, mobility expert Dr. Kelly Starrett of The Ready State often incorporates similar rotational movements to help athletes restore spinal health and improve performance. Its inclusion makes it one of the most dynamic back stretch exercises for lower back pain, as it addresses not just muscular length but also joint mobility.

How to Perform the Seated Spinal Twist

Follow these steps for a safe and effective stretch:

Start in a seated position on the floor with your legs extended straight out in front of you.
Bend your right knee and place your right foot on the outside of your left thigh. Keep your left leg extended or bend it in, bringing your left heel toward your right glute.
Place your right hand on the floor behind you for support, using it to help keep your spine tall.
Inhale to lengthen your spine, sitting up straight.
Exhale and twist your torso to the right, hooking your left elbow on the outside of your right knee to gently deepen the rotation. Look over your right shoulder.

Pro Tip: Your breath is the engine for this stretch. Use each inhale to sit taller and create space in your spine. Use each exhale to gently deepen the twist, moving from your core rather than forcing the movement with your arms.

Modifications and Best Practices

Stay Grounded: Ensure both sit bones remain firmly on the floor. Avoid lifting the hip of the bent leg, as this compromises the base of the stretch.
Gentle on the Neck: Keep your neck in a comfortable position. The twist should originate from your mid-back, not from cranking your head around.
Duration: Hold the pose for 30 seconds on one side, breathing steadily. Release and repeat on the other side. Aim for two repetitions per side for optimal benefit.

Back Stretch Exercises Comparison: 8 Key Moves

These eight back stretch exercises vary in difficulty and purpose, but all can be done without equipment. Child’s Pose is very easy and great for relaxation, especially at the end of a yoga session. The Cat–Cow Stretch is a bit more active and helps with spinal mobility and warming up the body. Knee-to-Chest is simple and works well for easing lower back tension. The Piriformis Stretch needs more attention to form but is very useful for sciatica and tight hips. Lumbar Extension, also known as the McKenzie Press-Up, is good for disc problems and can bring fast relief if done correctly. Pelvic Tilts are gentle and help build core strength, especially after back surgery or during rehab. Bridge Pose is stronger and works the back, hips, and core. Lastly, the Seated Spinal Twist improves spinal flexibility and helps release stiffness from long hours of sitting. All of these stretches are practical and effective for different needs.

Beyond the Stretches: Building a Strong and Resilient Back

You now have a powerful arsenal of eight distinct back stretch exercises for lower back pain. From the gentle release of Child's Pose to the stabilizing strength of the Bridge Pose, each movement offers a unique pathway toward alleviating discomfort and restoring mobility. The key takeaway is not just knowing how to perform these stretches, but understanding why they work: they target specific muscles, improve spinal alignment, and promote crucial blood flow to injured tissues.

Mastering these exercises is a significant step, but true, lasting relief is built on a foundation of consistent, daily habits. Think of these stretches not as a temporary fix but as an integral part of your daily routine, much like brushing your teeth. For professionals who spend hours seated, this consistency is non-negotiable.

Weaving Movement into Your Sedentary Workday

The most profound impact comes from integrating this knowledge into the fabric of your workday. The cumulative effect of prolonged sitting can counteract the benefits of a single stretching session. Therefore, the goal is to create a dynamic work environment where movement is the norm, not the exception.

This involves a proactive, holistic strategy that goes beyond the mat:

Practice Proactive Posture: Consciously check and correct your posture throughout the day. Ensure your feet are flat on the floor, your back is supported, and your screen is at eye level. Good posture minimizes the strain that leads to pain in the first place.
Embrace Micro-Breaks: Set a timer to stand up, walk around, and perform a quick stretch like the Cat-Cow or a simple Pelvic Tilt every 30 to 60 minutes. These small interruptions prevent muscles from stiffening and locking up.
Strengthen Your Core: A strong core acts as a natural corset for your spine. Incorporate core-strengthening exercises, such as planks and bird-dog poses, into your fitness regimen to provide essential support for your lower back.
Stay Hydrated: Your spinal discs, the cushions between your vertebrae, are composed largely of water. Proper hydration keeps them plump and resilient, helping them absorb shock effectively. A 2017 study in the Journal of Clinical Orthopaedics and Trauma highlighted the link between disc degeneration and dehydration, reinforcing the importance of drinking enough water.

Listen to Your Body and Seek Guidance

As you explore these back stretch exercises for lower back pain, remember that your body is your ultimate guide. Never push through sharp, shooting, or sudden pain. Mild discomfort during a stretch is normal, but acute pain is a signal to stop immediately.

If your lower back pain is severe, persists despite regular stretching, or is accompanied by other symptoms like numbness or weakness in your legs, it is crucial to consult a healthcare professional or physical therapist. They can provide a proper diagnosis and create a personalized treatment plan tailored to your specific condition. By combining these targeted stretches with mindful daily habits and professional guidance when needed, you are not just fighting back pain; you are building a stronger, more resilient foundation for a healthier, more active life.

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Auriane

I like to write about health, sport, nutrition, well-being and productivity.