The Best Lower Back Stretches for Pain Relief

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1. Knee-to-Chest

Lay on your back with bent knees and level feet on the floor.

Hold for thirty seconds, then repeat on the opposite side.


2. Piriformis Stretch

Lay on your back with bent knees and level feet on the floor.

Pull right knee to chest while retaining with left hand.

Piriformis Stretch

3. Seated Spinal Twist

Sit on the ground with your legs extended in front of you. 

Turn your torso and head leftward. Repeat on the opposite side after a 30-second hold.

Seated Spinal Twist

4. Pelvic Tilt

While lying on the floor with bent knees and an engaged core, the lower back should be pressed into the earth.

Contract your lower abdominals and glutes, folding your buttocks and elevating your pelvis. 

Pelvic Tilt

Hold for 10 to 15 seconds, then let go. Several occasions.

Pelvic Tilt

5. Cat-Cow

Kneel on all fours with your knees below your hips and your palms shoulder-width apart.

Exhale and lower the pelvis, pressing the floor away with your hands and knees to round the back like a cat.



Transition between positions steadily for at least five breath cycles.

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