Lower Back Stretches for Pain Relief and Flexibility

15+ Essential Stretches to Soothe Your Back & Improve Mobility
Say goodbye to discomfort and hello to better posture and flexibility.

🔥 Why You’re Here

Lower back pain is one of the most common physical complaints in the world. Whether you’re an athlete, office worker, or someone who sleeps in awkward positions, chronic tightness and discomfort in the lumbar region can wreck your day. This page is your complete guide to lower back stretches, stretching exercises for lower back pain, and the connected stretches you might not have tried yet — like hip flexor stretches, hip stretching exercises, and even plantar fascia stretches.

We don’t just treat the symptoms here. These movements target the root causes of lower spine stiffness: tight hips, misaligned pelvis, poor posture, and restricted fascia through the legs and feet. The goal is to give you a mobility toolbox that helps you move pain-free and stay active.

15 Best Lower Back Stretches

Stretch NameLevelFocus AreaTop Benefit
Child’s PoseEasyLower back, hipsDeep relaxation, hip decompression
Cat-Cow StretchEasySpine, coreSpinal fluidity and posture reset
Knee-to-Chest StretchEasyGlutes, spineReduces lumbar tension
Seated Forward FoldModerateHamstrings, spineHamstring release + spinal decompression
Sphinx PoseModerateSpine, coreSpinal extension + posture fix
Figure Four Stretch ModerateGlutes, hipsSciatica-friendly hip opener
Bridge PoseModerateGlutes, lower backStrengthens while releasing tension
Spinal Twist ModerateLumbar spineImproves mobility and back symmetry
Cobra Pose ChallengingSpine, shouldersStrengthens extensors, opens front body
Lying Hip Flexor StretchModerateHip flexors, pelvisPrevents anterior tilt and back strain
Hip Circles EasyPelvis, spineLubricates joints, releases back tension
Supine Twist ModerateSpine, obliquesCore-friendly rotational stretch
Pelvic Tilt StretchEasyLower back, absGreat for beginners or injury rehab
Standing Forward Bend ModerateHamstrings, spineInstant spinal relief + hamstring opening
Wall AngelsModerateUpper back, lower backFixes posture, strengthens postural muscles

đź’Ş Stretch Routines Tailored to Your Needs

⏱️ 5-Minute Quick Relief Routine

  • 30 sec: Child’s Pose

  • 30 sec: Cat-Cow Stretch

  • 30 sec: Knee-to-Chest (each leg)

  • 30 sec: Forward Fold

  • 30 sec: Supine Twist (each side)

🌅 10-Minute Morning Mobility

  • 1 min: Child’s Pose

  • 1 min: Cat-Cow

  • 1 min: Cobra Pose

  • 1 min: Supine Twist

  • 1 min: Wall Angels

🏋️‍♂️ 10-Minute Post-Workout Cooldown

  • 1 min: Figure Four

  • 1 min: Lying Hip Flexor

  • 1 min: Bridge Pose

  • 1 min: Spinal Twist

  • 1 min: Seated Forward Fold

🧸 Full Stretch Instructions (Visuals + Cues)

1. Child’s Pose

Level: Easy
Targets: Lower back, hips
Benefits: Relaxes lower spine and decompresses hips
How To:

  • Kneel with big toes touching.

  • Sink hips back to heels.

  • Reach arms forward and lower forehead to ground.

  • Hold 30–60 seconds, breathing deeply.

Bonus Tip: Add a yoga bolster under the chest for support.

2. Cat-Cow Stretch

Level: Easy
Targets: Spine, core
Benefits: Mobilizes the spine, improves posture
How To:

  • Start in tabletop.

  • Inhale: arch back (Cow), gaze up.

  • Exhale: round spine (Cat), tuck chin.

  • Flow slowly 6–8 reps.

3. Knee-to-Chest Stretch

Level: Easy
Targets: Glutes, lower back
Benefits: Alleviates lumbar tightness and elongates lower back
How To:

  • Lie on back, knees bent, feet flat.

  • Pull one knee to chest, hands behind thigh or shin.

  • Hold 20–30 seconds, then switch legs.

4. Seated Forward Fold

Level: Moderate
Targets: Hamstrings, spine
Benefits: Stretches back and hamstrings, promotes spinal release
How To:

  • Sit with legs straight out.

  • Hinge from hips, reaching toward toes.

  • Keep spine long.

  • Hold 30–60 seconds.

5. Sphinx Pose

Level: Moderate
Targets: Spine, core
Benefits: Encourages spinal extension and posture correction
How To:

  • Lie face down, forearms under shoulders.

  • Press through arms, lift chest gently.

  • Keep hips down and breathe.

  • Hold 30 seconds to 1 minute.

6. Figure Four Stretch

Level: Moderate
Targets: Glutes, hips
Benefits: Opens hips and eases sciatic tension
How To:

  • Lie on back, cross right ankle over left knee.

  • Grab left thigh and pull legs toward chest.

  • Hold 20–30 seconds, switch sides.

7. Bridge Pose

Level: Moderate
Targets: Glutes, lower back
Benefits: Strengthens posterior chain and relieves tension
How To:

  • Lie on back, knees bent, feet flat.

  • Press heels down and lift hips.

  • Hold 30 seconds, then slowly lower.

8. Spinal Twist (Seated or Supine)

Level: Moderate
Targets: Lower spine, obliques
Benefits: Enhances spinal rotation and symmetry
How To:

  • Sit cross-legged or lie on back.

  • Cross one leg over the other and twist torso.

  • Place opposite arm across outer thigh.

  • Hold 30 seconds, switch sides.

9. Cobra Pose

Level: Challenging
Targets: Spine, shoulders
Benefits: Strengthens spinal extensors, opens chest
How To:

  • Lie face down, hands under shoulders.

  • Press into hands, lift chest off ground.

  • Elbows slightly bent, shoulders down.

  • Hold 20–30 seconds.

10. Lying Hip Flexor Stretch

Level: Moderate
Targets: Hip flexors, pelvis
Benefits: Reduces anterior pelvic tilt, supports spinal alignment
How To:

  • Lie near edge of bed, let one leg dangle.

  • Pull opposite knee to chest.

  • Hold 30 seconds, then switch sides.

11. Hip Circles

Level: Easy
Targets: Pelvis, lumbar spine
Benefits: Improves joint lubrication and eases back tension
How To:

  • Stand or kneel, hands on hips.

  • Rotate hips in big circles—clockwise and counterclockwise.

  • 10–15 rotations each direction.

12. Supine Twist

Level: Moderate
Targets: Spine, obliques
Benefits: Relieves spinal compression and enhances rotation
How To:

  • Lie on back, bring one knee across body.

  • Extend opposite arm and look away from knee.

  • Hold 30–60 seconds, switch sides.

13. Pelvic Tilt Stretch

Level: Easy
Targets: Lower back, abs
Benefits: Builds spinal awareness and core support
How To:

  • Lie on back, knees bent, feet flat.

  • Flatten lower back to the floor by tilting pelvis.

  • Hold 5–10 seconds, repeat 8–12 times.

14. Standing Forward Bend

Level: Moderate
Targets: Hamstrings, spine
Benefits: Stretches whole back chain and decompresses spine
How To:

  • Stand tall, exhale and fold at hips.

  • Let arms hang or grab elbows.

  • Hold 30–60 seconds, bend knees slightly if needed.

15. Wall Angels

Level: Moderate
Targets: Upper & lower back, shoulders
Benefits: Improves posture and back activation
How To:

  • Stand with back flat against wall, arms in “goalpost” position.

  • Slide arms up and down the wall slowly.

  • 10–15 reps, keep back flat throughout.