Lower Back Stretches to Reduce Pain and Build Strength

Lower back pain is a fairly common health concern, as many things can cause it. Certain stretches may help reduce pain and strengthen your lower back muscles.

Lower back pain might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, it’s simply a side effect of a sedentary lifestyle or repetitive motions.

While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. Read on to learn seven stretching exercises that can help.

First, a few quick tips
Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.

You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.

00:00 - Intro
00:34 - Child's pose. stretches your glutes, thigh muscles, and spinal extensors.
01:28 - Knee to chest
01:56 - Piriformis
02:38 - Seated spinal twist
03:07 - Pelvic tilt
03:51 - Cat & Cow
04:57 Sphinx
05:31 - Deep C Breathing

Healthline Media content is strictly informational and should not be considered medical advice. See a certified medical professional for diagnosis and treatment recommendations.

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[johnforeman]

I’ve been dealing with severe lower back pain for years. I’d occasionally heal up but it would be immediately back to hell on earth. I’m talking about debilitating pain so bad I’m completely useless. Absolutely depressing. I even said to a friend recently “you know, if a doctor told me I was going to die, I don’t think I’d even care much”. And I’m someone who’s always loved life. However, about a month and a half ago I’d briefly healed and took the opportunity to seriously start stretching constantly. All day long at every chance I could. I can’t believe it, but I’ve been fine for a month and a half now. It’s incredible. It’s life transforming. This is one hundred percent the cure! I’m even back to the gym exercising. My mental health is returning. Anyone dealing with this, please don’t underestimate stretching! I also take minor amounts of aspirin here and there as well. I don’t care if it’s bad for my stomach, the combination is doing wonders for me. Anyways, best of luck to my fellow sufferers.

[ChowyMein]

They're very simple and easy for beginners, works great thanks!

[mdstevens]

Woke up struggling with a lot of back pain today, decided to do a few of these stretches and it actually help me manage the pain.

[HappyK]

I have been through lower back therapy several times but she emphasizes little nuances I have forgotten or never learned.
I realized this withher demonstration of the pelvic lift that I generally use my legs more than my abdomen. Excellent communicator and very worthwhile methods

[raymondmonchi]

wow just doing it for a couple seconds i can feel my lower back pain go instantly! thank you, Bless you in jesus name!

[zakkperkins]

Just got off work and really needed this

[bartoszrodak]

Funny thing is that immediately after workout I didn’t feel any pain. I’m gonna do that everyday and see whether it helps long term. Thank you very much!

[artgarcia]

Thank You so much I've been having painful back problems sciatic nerve and hip IMMEDIATELY I felt relief God Bless You this has made a BIG difference in my life

[audylikethecar]

Wow instant pain relief thank you so much

[stgenhustle]

Thank you—this brought so much relief! 💛

[jcdova]

These exercises really helped my lower back stiffness and pain.

[theodorebernard]

Thank you very much, the figure 4 stretch really effective . God bless you.

[HashimSirajMahmood]

These stretches are amazing! Thanks for the help and instruction

[bilaljaved]

Thank you so much all these exercises help me a lot I was having lower back pain from 7 years. Someone shared your link with me. And seriously it helped me a lot I’m doing them from almost a week and will continue it ❤️❤️❤️❤️❤️

[beatrizencilay]

WOW 😳? thanks for great exercise amazing

[DavidWilson-nglv]

Simple and so effective. Thanks so much much for sharing. Keep up the awesome work.

[JELAsArk]

I woke up with lower back pain and this video helped a lot! Thx

[erikabaj]

I woke up with a sever lower back pain, and I still have it. I didn't have much relieve from this. Also the sphinx was was very hard to achieve from the pain, but I did have a good cry trying it, so hopefully that released some emotional blockage.
Also I didn't understand the rush, I would have preferred a follow-along video.
But anyway, a little stretching should hurt, so I am sure I could still benefit from that ;)

[Sebvdvalkk]

I have a date tomorrow and dont want to seem like an old man! Thank you sm

[souljrny]

awesome video.. straight to the point no extra fluff