7 Stretches to Relieve Lower Back Pain and Improve Posture

As someone who spends most of the day sitting, lower back pain is a common complaint. While a sedentary lifestyle is one reason, other factors that cause lower back pain include muscle strain, ligament sprain, or herniated disc. Low back pain can be uncomfortable and debilitating, affecting our daily activities and mobility. Fortunately, regular stretching can help relieve pain and improve posture. In this article, we’ll outline seven lower back stretches that will help you alleviate pain and feel more comfortable throughout the day!

Warm-up Stretches

1. Knee-to-Chest Stretch

Type Name Instructions
Warm-up Knee-to-Chest Stretch Lie on your back with your knees bent and your feet flat on the floor. Bring one knee up towards your chest, grab it with both hands, and gently pull it towards your chest. Hold the position for 20-30 seconds and then switch legs.

This stretch is excellent for releasing tension in the lower back and pelvis.

2. Cat-Cow Stretch

The Cat-Cow stretch helps to warm up your spine and improve flexibility in your back muscles. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and head towards the ceiling (Cow Pose). Then, exhale and round your spine, tucking your chin to your chest and pulling your belly button towards your spine (Cat Pose). Alternate between the two poses for 10-15 breaths.

Stretches for Lower Back Pain

3. Child’s Pose

This pose helps stretch the hip flexors, thighs, and lower back. Start by kneeling down with your toes together and your knees slightly apart. Lower your hips towards your heels and stretch your arms forward. Relax your torso and breathe deeply, holding the pose for 30 seconds to one minute.

4. Cobra Stretch

The Cobra stretch helps improve the flexibility of the spine and stretches the abdominal muscles. Lie on your stomach with your hands beside your shoulders. Keep your elbows close to your body and lift your chest and head off the ground. Hold the position for 15 to 30 seconds, then slowly lower yourself back down to the ground.

5. Downward-Facing Dog

Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips towards the ceiling, straightening your arms and legs, and creating an upside-down “V” shape with your body. Keep your head and neck relaxed, and hold the pose for 20-30 seconds.

6. Pigeon Pose

The pigeon pose can be an intense stretch but is one of the most effective stretches for the glutes and hips. Begin on all fours and bring your left knee towards your left hand, keeping your ankle in line with your hip. Stretch your right leg behind you, and position your hips towards the floor. Hold the stretch for 30 seconds and repeat on the opposite side.

7. Seated Spinal Twist

This stretch helps relieve tension in the lower back and stretches the hips, spine, and shoulders. Sit on a mat with your legs extended in front of you. Bend your right knee and step the foot over your left thigh, placing it on the floor. Place your left elbow on the outside of your right knee, and twist towards the right side. Hold the stretch for 20-30 seconds and repeat on the other side.


1. Why is stretching important for lower back pain?

Stretching helps improve flexibility and mobility while reducing muscle tightness and pain. Regular stretching can help prevent future episodes of lower back pain.

2. Can I stretch if I have lower back pain?

Yes, stretching can help relieve pain and strengthen the muscles in the lower back. However, consult with your doctor or physical therapist before attempting any stretches.

3. How often should I stretch to relieve lower back pain?

Stretch as often as needed, but at least twice a day. Ensure that you hold each stretch for 20-30 seconds and repeat on both sides.

4. Can stretching prevent lower back pain?

Yes, regular stretching improves posture, reduces muscle tension, and improves flexibility, which helps prevent lower back pain.

5. How should I breathe while stretching?

Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. Coordinate your breathing with your movements to help relax your muscles and aid in the stretch.

6. What should I do if I feel pain during stretching?

Stop the stretch immediately if you feel pain. Stretching should not cause sharp pain. Consult with your doctor or physical therapist if you experience persistent pain in the lower back.

7. Can I perform these stretches at work?

Yes, these stretches can be performed anywhere, including at work. However, ensure that you have enough space and privacy to stretch comfortably.


In conclusion, regular stretching can help alleviate lower back pain and improve posture. Incorporate these stretches into your daily routine to experience the benefits, but ensure that you consult with your doctor or physical therapist before attempting any stretches. Remember, take breaks from sitting and stretching regularly, and stay active to help prevent future episodes of low back pain.

Thank you for reading! We hope this article helped you learn how to stretch your lower back effectively. Don’t hesitate to reach out for more information, and please share this article with others who may benefit from it.

Closing Disclaimer

The information provided in this article is for educational purposes only and is not intended to replace medical advice. Always consult with your healthcare provider before starting any exercise program, including stretching. The author and publisher are not responsible for any injury or damages resulting from the use of this article’s information.

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