How to Stretch Your Lower Back Pain Away


Achieving lower back pain relief can be as simple as stretching away tightness and improving your ability to stand, sit, and lift objects properly.

  • Kneel on the floor with your knees together or hip-width apart.
  • Sit back so that your buttocks rests on your heels, then lay your torso down between your thighs and stretch out your arms in front of you, palms facing down.
  • Hold for 30 seconds.
  • Release and stretch out onto all fours again for a few breaths before repeating two more times. This pose is also called Sphinx Pose when done from a reclining position instead of kneeling with the chest lifted off the floor.

You can relieve lower back pain with exercise: Tight piriformis muscles can press against the sciatic nerve in the lower half of the spine causing constant pain in one buttock or both sides of the pelvis, legs, and feet if left untreated over time. To help improve blood flow to these areas while simultaneously easing tension held in them, try this strengthening exercise to help lessen back pain:

Get into a tall kneeling position on the floor.

First, find a comfortable sitting position on the floor. Sit with your knees bent and feet flat on the floor in front of you. Make sure to keep your shoulder blades pulled down as you bend forward so that they’re not sticking up in the air like wings. If this feels too uncomfortable or if it causes any pain in your lower back, try bending from only one knee instead of both at once—this will reduce pressure on your spine by cutting down on excess weight being held by just one leg.

Once in place, gently lean forward until gravity pulls you into a nice stretch through your entire backside (including hips). If this feels too intense for you at first and/or if there’s any pain involved, just stay here for a few breaths until it eases up slightly before proceeding further into deeper stretches—it might take some practice!

Roll your pelvis backward, allowing your lower back to slightly drop down toward the floor.

To perform this stretch, stand with your feet hip-width apart and lean forward at the waist. Let your head hang down toward the floor between your arms.

Hold for 10 seconds. Repeat 3-5 times.

Hold for 10 seconds.

Hold for 10 seconds. Repeat 3-5 times.

Piriformis stretch

The Piriformis stretch is a simple exercise you can do while lying on the floor that helps relieve lower back pain. It’s important to note that this method should only be used if your doctor has given you the green light and it’s safe for you to exercise.

First, lie on your back with your knees bent and feet flat on the floor. Next, place one ankle on top of the other so that they are crossed at both ankles; press your lower back into the floor so there is no gap between them (as shown in Figure 1).

Hold this position for 10 seconds before relaxing and repeating 3-5 times; then switch sides.

Release and bring your hips back to a neutral position.

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To bring your hips back to a neutral position, try these two exercises:

  • Sit on the floor with your legs extended in front of you and orienting your feet toward the ceiling. Place your hands palms down on the floor by your hips. Engage both feet as well as both heels firmly into the ground so that they feel like they’re connected to it (this will help to activate muscles in your lower body). Then gently press into the floor using this new connection with your legs, but not enough force that it causes any pain or discomfort. As you do this, feel how it changes where you feel resistance from within yourself. This should allow for some stretching around where your pelvis meets either side of your spine; if there are still points of tension after about 30 seconds in this position, continue working at releasing them until those places become more comfortable and relaxed when held in place for longer periods of time (upwards of five minutes).
  • You can also use this same method against a wall if sitting on the floor isn’t an option due to injuries or other issues—just use one hand to hold yourself up against it while relaxing into its support with as much comfort as possible over time (15 minutes per day may be necessary).

Child’s Pose

Child’s pose is a great pose to do while you are watching TV or reading a book. It’s also a good way to stretch your lower back pain away.

To get into child’s pose, start by kneeling on the floor and bring yourself down until your chest is resting on the ground and your arms are stretched out in front of you. Then lean forward with your forehead resting on the floor, bringing both knees together so that they form one straight line with each other. You can hold this position for up to three minutes at a time—and if three minutes isn’t enough, extend as long as it takes! If you have knee pain, place folded blankets under each knee for added comfort; if neck pain interferes with this exercise because it makes looking down uncomfortable (or impossible), simply rest both hands near or on top of either thigh instead.

Repeat 3-5 times.

You can repeat this stretch 3-5 times. If your lower back pain is severe, it’s best to start with 3 repetitions and gradually add more over time as you build strength and flexibility. How long you hold each stretch will depend on how long you can comfortably hold it for—but if you feel any discomfort or pain, stop immediately!

You can relieve lower back pain with exercise

Exercise can help you relieve lower back pain. Exercise is a great way to strengthen your core and maintain a healthy weight. It can also help you sleep better, feel more energized, and even improve your mood. If you’re experiencing lower back pain, try incorporating these exercises into your routine:

  • Do squats with weights or without them. Stand with your feet shoulder-width apart and bend over as if about to sit down on a chair behind you (front squat). Then stand up again using the power of your legs (back squat). Repeat 10 times without any weights if possible; then repeat another 10 times with weights in each hand that equal twice as much as the amount of weight used in step 1 (don’t worry if this isn’t possible—the point is just to start somewhere!)

Pelvic tilt

To do a pelvic tilt, lay on your back and place one hand on your abdomen and the other hand on your lower back, just below the shoulder blades. Tilt your pelvis upward by contracting the muscles in your lower back (keep you low back relaxed). Hold for 20 seconds then relax for 10 seconds before repeating 3 times. If you find this stretch too easy or uncomfortable, try tilting further up and holding longer.

Sphinx stretch

The Sphinx stretch targets your lower back muscles and can be done for as long or short a time as you wish. Here’s how:

  • Lie face down on the floor with your arms stretched out in front of you, palms flat against the ground, and legs straight behind you.
  • Keeping your forehead down against the ground and keeping all but the bottom of your sacrum in contact with the ground, raise one arm upward while keeping it close to your body (or touching) until it is straight above you at shoulder height; repeat with other arm so that both are raised up into an “S” shape over head (with thumbs pointed toward ceiling). Hold this position for 10 breaths before switching sides by lowering one arm while raising other so they both return to starting position in front of body (both palms still touching floor). Repeat these steps 10 times before resting again face down on floor


If your lower back pain is interfering with your sleep, work, and other aspects of your life, you can ease the pain by performing stretches that improve range of motion and flexibility. In addition to stretching, you should improve your posture to minimize back problems in the future.

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