All about the fitness and health lifestyle
All about the fitness and health lifestyle

6 Stretches to Reduce Lower Back Pain and Build Strength

Last Updated:
July 15, 2021

stretches to reduce lower back pain and build strength

Lower back pain is a common health issue. Of course, lower back pain can have many different causes, including undiagnosed health issues like kidney stones or pancreatitis. However, most people experience lower back pain due to a sedentary lifestyle, or frequent repetitive motions. Below are 6 stretches to reduce lower back pain and help you build strength.

1) Knee to Chest Stretch

This is a simple stretch that will help to relax your lower back, thighs and hips. For this stretch, you want to start by lying on your back. Then bring your right knee up towards your chest, while keeping your left leg straight. Clasp your hands around your right knee and pull in towards your chest. Ensure your hips stay pressed to the ground. Hold for 15-30 seconds. Repeat the motions with the other leg.

2) Spinal Twist

This is a common stretch for your lower back, and hips. It also helps to increase mobility and flexibility. Sit on the floor with both legs extended in front of you, ensure you are sitting up straight with your shoulders back. Bend your left leg and place your left foot on the far side of your right knee. Then place your right elbow on the outside of your left knee, place your left hand behind you for support. Twist your body to the left, while straightening your right arm and pressing your knee to the right. Hold for 30 – 60 seconds then repeat on the other side.

3) Child's Pose

This yoga position will help to loosen the muscles in your lower back. Start by kneeling on the ground. Walk your hands down in front of you while bending at the hip. Try to have your belly touch your thighs, and your forehead touches the floor. Extend your arms out in front and hold for 30 – 60 seconds.

4) Cat-Cow Stretch

Use this stretch to elongate your spine and increase flexibility in your hips. Begin by kneeling on the ground, then bring yourself to a tabletop position on all fours. You want to ensure your hands are directly below your shoulders. Press into your knees and hands while stretching your head up to look at the ceiling. Then tuck your chin down and raise your spine towards the ceiling like a spooked cat. Repeat these motions for 1-2 minutes, ensuring that your movements are slow and controlled.

5) Sphinx Stretch

This stretch will help you to relax and strengthen your back, buttocks, and chest. To start, lie facedown on the floor. Then place your hands beside your shoulders with your elbows tucked in. Press your toes into the floor for stability, then lift your head and chest. Press your pelvis into the floor and pull your shoulders back. Hold for 30 – 60 seconds.

6) Piriformis Stretch

Your piriformis muscle is located in your lower buttocks and is often overlooked. This stretch will help to relieve tension in your lower back while strengthening your buttocks.  First, lie on your back looking at the ceiling, bend both knees while keeping your feet on the ground. Place your left ankle on your right knee at the base of your thigh. Then lock your hands behind your right thigh and gently pull towards your chest. Ensure your left knee to ankle stays in position throughout and push your hips into the floor. Hold for 30 – 60 seconds then repeat on the other side.


Having a regular stretching routine after or before working out is crucial, however, stretching should also be a daily habit for everyone. We all use our lower back for much more than we realize. Ensure you regularly use the above stretches to reduce lower back pain and you will soon feel the difference in both posture and strength.

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