7 lower back stretches to relieve and strengthen your lower back

Back pain is a fairly common health problem as many factors can cause it. In some cases, it can be a symptom of an underlying condition, such as kidney stones or acute pancreatitis. In other cases, it’s simply a side effect of a sedentary lifestyle or repetitive movements. While stretching isn’t a cure for all lower back pain, it can provide relief in many cases. If you’re living with mild discomfort or stiffness, these seven stretches can help relieve pain and strengthen your lower back muscles.

First some quick tips before stretching

Safely and gently straighten your lower back. Be extra gentle and careful if you have an injury or health problem. It’s best to consult your doctor before beginning any new type of exercise. You can do these stretches once or twice a day. But if the pain seems to be getting worse or you are very sore, take a day off. Be aware of your body’s limitations and don’t overwhelm your body. Listen to your body and do what is best for you in every moment. Take your time with these stretches and pay attention to your breathing. Use your breathing as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and evenly throughout each pose or stretch.

1. Pose of the child

This traditional yoga pose gently stretches the gluteus maximus, hamstrings, and spinal extensors. It relieves pain and tension along the spine, neck and shoulders. Its relaxing effects on your body also help loosen tight back muscles and increase flexibility and blood flow along the spine.

To do the child’s pose, follow these steps:

With your hands and knees on the floor, pull your hips back so they rest on your heels.
Rock your hips while leaning forward and placing your hands in front of you.
Rest your stomach on your thighs.
Extend your arms in front of or along your body, palms facing up.
Take deep breaths and relax any areas of tension or tension.
Hold this pose for up to a minute.
You can do this pose multiple times during your stretching routine. Feel free to do it in between the other stretches you are doing.


If you feel you need extra support, you can place a rolled up towel on or under your thighs. If more comfortable, spread your knees and rest your forehead on a pillow.

2. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To perform a knee to chest stretch, follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Keep your left knee bent or straightened toward the floor.
Bring your right knee to your chest and place your hands behind your thigh or on your shin.
Extend your spine to your tailbone and avoid raising your hips.
Take a deep breath and release any tension.
Hold this pose for 30 seconds to 1 minute.
Repeat the exercise with the other leg.


Place a pillow under your head for extra cushion. You can also wrap a towel around your leg if it’s hard for your arms to reach. To deepen the stretch, tuck your chin toward your chest and raise your head toward your knee.

3. Stretching of the piriformis muscle

This stretch works the piriformis muscle, which is located at the bottom of the buttocks. Stretching this muscle can help relieve pain and tension in the buttocks and lower back.

To perform a piriformis muscle stretch, follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Place your right ankle at the base of your left thigh.
Next, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
Hold this position for 30 seconds to 1 minute.
Then do the opposite side.


To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a pillow for support.

4. Seated spinal twist

This classic twist stretches your hips, glutes, and back. It increases flexibility in your spine and stretches your stomach, shoulders and neck. The pressure of this stretch also stimulates your internal organs.

To perform a seated spinal twist, follow these steps:

Sit on the floor with your legs stretched out in front of you.
Bend your left knee and place your foot on the outside of your right thigh.
Place your right arm on the outside of your left thigh.
Place your left hand behind you for support.
Start at the base of your spine and rotate to the left.
Hold this position for up to a minute.
Repeat the exercise on the other side.


To make this pose more comfortable, keep both legs straight. For an extra stretch, add neck twists during this pose, inhaling to face forward and exhaling to face back. Do 5-10 on each side.

5. Pelvic Tilt

Pelvic tilts strengthen the abdominal muscles, which helps relieve back pain and tension. They also have a positive effect on your glutes and hamstrings.

To perform a pelvic tilt, follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Tighten your abdominal muscles by pressing your back against the floor.
Breathe normally and hold this position for up to 10 seconds.
Let go and take a few deep breaths to relax.
Do 1-3 sets of 3-5 reps.

6. Cat Range

The Cat Stretch is a great way to wake up your spine while stretching your shoulders, neck, and chest.

To do the cat stretch, follow these steps:

Get on all fours in a tabletop position (hands and knees on the floor).
As you inhale, press down on your hands and feet to look up and fill your stomach with air.
Exhale while tucking your chin into your chest and arching your spine towards the ceiling.
Continue this movement, moving with each breath.
Do this for 1-2 minutes.


If you have wrist problems, place your hands slightly forward instead of directly under your shoulders. If you have knee problems, place a pillow under them for cushion and support. For deeper grips, simply stay in each position for 5-20 seconds instead of moving with each breath.

7. Sphinx route

The sphinx stretch is a gentle supine position that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To perform the sphinx stretch, follow these steps:

Lie on your stomach with your elbows under your shoulders and your hands outstretched, palms down.
Put your feet slightly apart. Their big toes can touch.
Gently tighten your lower back, buttocks, and thighs while lifting your head and chest.
Stay strong in your lower back and abs and take deep breaths.
Lay your pelvis on the floor.
Look straight ahead or gently close your eyes.
Hold this pose for 30 seconds to 1 minute.

You use your lower back for many things, from walking and running to getting up in the morning. Regular stretching is a great way to create and maintain flexibility, relieve tension, and build strength.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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