Lower back pain can happen at the most inconvenient times. You could simply be lifting up a box, slouching in a chair, or stressed. Whatever the case may be, you can have relief. 

Target stretching for lower back pain, enforce a healthier spine, and improve flexibility. Here are 13 stretches that you can do.

1. Child’s Pose

A simple stretch move that can lengthen the spine.

Here’s what you are going to do:

Kneel to the floor.

Sit back on your heels.

Reach and stretch your arms forward.

Relax your chest.

Place your forehead to the ground.

Hold your position for 20 to 20 seconds.

A gentle, restorative stretch that lengthens the spine.

2. Knee-to-Chest Stretch

An excellent stretch to reduce tension.

Here’s what you are going to do:

Lie on a mat. 

Pull one knee to the chest.

Let your other foot lay flat.

Hold for at least 20 seconds and alternate.

3. Cat-Cow Stretch

Reduce the stiffness in your spine.

Here’s what you are going to do:

Begin by positioning yourself on your hands and knees.

Arch your back like a cat and drop your belly like a cow.

Alternate.

Do 8 to 10 slow cycles.

4. Seated Forward Fold

Stretch your hamstrings and lengthen your spine.

Here’s what you are going to do:

Sit.

Extend your legs.

Reach your hands to your toes.

Hold for 20 to 20 seconds.

5. Pelvic Tilt

Strengthen your core.

Lie on your back.

Bend knees.

Flatten your lower back against the floor.

Hold for 5 seconds and repeat 10 to 15 times.

5. Figure Four Stretch

Targets your glutes and hips. These areas can contribute to lower back pain.

Here’s what you are going to do:

Cross one ankle over the opposite knee.

Pull your supporting leg to your chest.

Hold for 30 seconds on each side.

7. Sphinx Stretch

The sphinx stretch can extend your spine.

Simply lie on your stomach. 

Position your forearms upward.

Hold for 20 seconds or longer.

8. Supine Twist

Lie on your back and extend your arms to the side.

Bring your knees to your chest. Exhale as you do.

Gently place your knees to the right.

Turn your head to the left. 

Hold your position for 30 to 60 seconds. Inhale and exhale. Switch sides and repeat.

9. Standing Hamstring Stretch

Loosen your tight hamstrings.

Stand and place one heel about 6 inches in front of you with toes facing upwards.

Keep your leg straight, hinge at the hips, bend the back knee, and lean forward. Hold for 30 seconds.

10. Cobra Stretch

Position yourself facedown and press your hands to the ground or mat. Lift and stretch your chest.

Hold for 20 seconds.

11. Hip Flexor Stretch

Lunge and lower your back knee and push your hips forward. 

Hold for at least 20 seconds and switch to the other side. 

Repeat 2 to 4 times per side.

12. Thread the Needle

Get on your hands and knees. Slide one arm under your body.

Let your shoulder rest on the floor or mat as you move.

Hold your position for 30 seconds.

13. Bridge Pose

Lie down, bend your knees, and lift your hips toward the ceiling.

Hold for at least 5 seconds or longer and repeat ten or more times.

Tips for Best Results

Lower back pain isn’t fun to deal with, but that doesn’t mean it should control your day. Allow these slow stretch movements to become a part of your daily routine.  Over time it can reduce discomfort, prevent further long-term issues, and improve mobility.

If the issue continues even after doing these stretches consistently for 90 days, go see a healthcare professional.  I say 90 days because it typically takes that time to form a habit and remain consistent to see results.

Your lower back will thank you.