The best examples of stretching exercises for lower back pain relief

Real-world examples of stretching exercises for lower back pain relief

Let’s start with what you actually came for: clear, usable examples of stretching exercises for lower back pain relief that you can try today. I’ll walk you through how each one should feel, common mistakes to avoid, and who it’s best for.

1. Child’s pose stretch (great for everyday tightness)

If you want a simple example of a stretch that almost everyone recognizes, child’s pose is it. It gently lengthens the muscles along your spine and gives your lower back a chance to relax.

How to do it:

Kneel on a mat with your knees about hip-width apart and your big toes touching. Sit your hips back toward your heels, then walk your hands forward and lower your chest toward the floor. Let your forehead rest on the ground or on your hands. Breathe slowly for 30–60 seconds.

What you should feel: A gentle stretch along your lower back, maybe into your mid-back and hips. No sharp pain, no pinching.

Why it helps: This is one of the best examples of stretching exercises for lower back pain relief when your pain is from muscle tension or too much sitting. It lightly flexes the spine, opens the small joints in your back, and encourages your nervous system to calm down.

2. Knees-to-chest stretch (single and double)

Another classic example of a stretching exercise for lower back pain relief is the knees-to-chest stretch. It’s simple but surprisingly effective when your back feels locked up.

How to do it (single leg):

Lie on your back with your knees bent and feet flat. Bring one knee toward your chest, holding behind your thigh or on your shin. Keep the other foot on the floor. Gently pull the knee in until you feel a stretch in your lower back and glute. Hold 20–30 seconds, then switch sides.

Double knee-to-chest:

From the same starting position, bring both knees toward your chest and hug them. If your lower back is sensitive, hold behind your thighs instead of on your shins.

Why it helps: This stretch flexes the lumbar spine and can ease pressure on the joints and muscles around your lower back. Many people find this is one of the most comforting examples of stretching exercises for lower back pain relief first thing in the morning or before bed.

3. Figure-4 piriformis stretch (for hip-related back pain)

Sometimes lower back pain isn’t just about the back. Tight hips and glutes can tug on the pelvis and irritate the lumbar area. That’s where the figure-4 stretch comes in.

How to do it:

Lie on your back with both knees bent. Cross your right ankle over your left thigh, just above the knee, forming a “4” shape. Reach through and grab behind your left thigh, then gently pull your left leg toward your chest. Hold 20–30 seconds, then switch sides.

What you should feel: A stretch deep in the buttock and possibly around the side of the hip. Your lower back might feel some relief as the hip muscles let go.

Why it helps: For people whose pain is linked to sitting a lot, this is a strong example of a stretching exercise for lower back pain relief because it targets the piriformis and deep hip rotators that often compress the sciatic nerve or pull on the lower back.

4. Cat–cow spinal mobility stretch

If your back feels stiff and creaky, you’ll want examples of stretching exercises for lower back pain relief that also improve movement. Cat–cow is a great option because it combines stretching with gentle motion.

How to do it:

Start on hands and knees with your hands under your shoulders and knees under your hips. As you exhale, round your spine toward the ceiling, tucking your tailbone and gently dropping your head (cat). As you inhale, slowly arch your back, lifting your chest and tailbone while looking slightly forward (cow). Move smoothly between the two positions for 8–10 slow breaths.

Why it helps: Cat–cow is one of the best examples of stretching exercises for lower back pain relief when your goal is mobility rather than a deep static stretch. It helps lubricate the spinal joints, warms up the core muscles, and can reduce that “rusty hinge” feeling.

5. Hip flexor lunge stretch (for desk workers and runners)

Tight hip flexors are a sneaky contributor to lower back pain. If you sit a lot or run frequently, this stretch belongs on your list of real examples of stretching exercises for lower back pain relief.

How to do it:

Kneel on your right knee with your left foot in front, left knee bent at 90 degrees. Keep your torso upright. Gently shift your weight forward until you feel a stretch in the front of your right hip and thigh. Avoid arching your lower back; think about tucking your tailbone slightly. Hold 20–30 seconds, then switch sides.

What you should feel: A stretch in the front of the hip and possibly the top of the thigh. Your lower back should actually feel more supported, not more strained.

Why it helps: When the hip flexors are tight, they can tilt your pelvis forward and increase stress on the lumbar spine. This lunge is a powerful example of a stretching exercise for lower back pain relief because it addresses that postural imbalance.

6. Seated hamstring stretch (with a back-friendly twist)

Traditional hamstring stretches often end up turning into a lower-back rounding contest. Here’s a safer example of stretching that supports lower back pain relief instead of aggravating it.

How to do it:

Sit on the edge of a chair with one leg extended straight in front of you, heel on the floor, toes pointing up. Keep your back straight and hinge forward from your hips, placing your hands on your thigh for support. Stop as soon as you feel a stretch in the back of your thigh. Hold 20–30 seconds, then switch legs.

Why it helps: Tight hamstrings can pull on the pelvis and strain the lower back. This modified version is one of the better examples of stretching exercises for lower back pain relief because it keeps the spine neutral and shifts the stretch into the thigh where it belongs.

7. Supine trunk rotation (gentle twist)

Rotational stretches can feel amazing when your lower back feels stuck, but they need to be done carefully.

How to do it:

Lie on your back with your knees bent and feet flat. Extend your arms out to the sides like a “T.” Slowly drop both knees to one side while keeping your shoulders on the floor. Only go as far as you can without pain or strain. Hold 15–20 seconds, then bring your knees back to center and switch sides.

What you should feel: A mild stretch across your lower back, waist, and maybe into the hip. No sharp pain, no forced twisting.

Why it helps: This is a gentle example of a stretching exercise for lower back pain relief that also improves rotational mobility, which you need for daily tasks like reaching, turning, and walking.

8. Standing wall-supported forward fold (for people who hate getting on the floor)

Not everyone wants to get down on a mat—especially if your back is already angry. This standing variation offers another set of real examples of stretching exercises for lower back pain relief.

How to do it:

Stand facing a wall, about an arm’s length away. Place your hands on the wall at shoulder height. Walk your feet back and hinge at your hips, lowering your chest toward the floor until your torso is roughly parallel to the ground. Keep a slight bend in your knees. Let your head relax between your arms. Hold 20–30 seconds.

Why it helps: This position lengthens the spine, stretches the lats and hamstrings, and takes pressure off the lower back without forcing you into a full forward bend.

How often should you use these examples of stretching exercises for lower back pain relief?

Most people do well starting with a short routine once a day, then adjusting based on how their body responds.

A simple starting routine might include child’s pose, knees-to-chest, figure-4, and cat–cow, done in a slow, controlled way for about 5–10 minutes. That gives you multiple examples of stretching exercises for lower back pain relief that target the spine, hips, and surrounding muscles without overloading anything.

According to sources like the National Institutes of Health, consistent gentle movement—stretching, walking, and light strengthening—tends to help low back pain more than strict bed rest. The key word is consistent. Doing a few stretches once a week won’t change much; doing them most days, even briefly, often does.

If your pain is mild and mainly from stiffness, you can usually repeat these stretches 2–3 times a day, especially after long periods of sitting or standing.

Safety tips when trying any example of a lower back stretch

Not every example of a stretching exercise for lower back pain relief is right for every body. A few ground rules help keep you on the safe side:

• Move slowly into and out of each stretch. If you have to “jerk” or bounce, you’ve gone too far.
• Aim for mild to moderate tension, not pain. A stretch should feel like a gentle pull, not a knife.
• Breathe. Holding your breath tends to increase muscle tension.
• If a stretch makes your symptoms sharply worse, especially if pain shoots down your leg, stop and talk with a medical professional.

The Mayo Clinic notes that back pain accompanied by numbness, weakness, or changes in bladder or bowel control needs prompt medical evaluation. Stretching is not a fix-all for serious conditions.

How stretching fits into 2024–2025 low back pain recommendations

Recent guidelines from organizations such as the American College of Physicians and international back pain panels still emphasize movement—not bed rest—as a core strategy for most nonspecific low back pain. Stretching is just one piece of that movement puzzle.

In 2024–2025, trends in back care continue to focus on:

• Regular physical activity: walking, swimming, cycling, light strength training.
• Core and hip strengthening: to support the spine.
• Education and self-management: understanding what movements help versus aggravate your pain.

Static stretching alone won’t magically erase chronic pain, but using these examples of stretching exercises for lower back pain relief alongside strengthening and lifestyle changes (like breaking up long sitting sessions) can make a noticeable difference.

For a deeper dive into evidence-based back pain care, the National Institute of Neurological Disorders and Stroke offers a good overview of causes, treatments, and self-care strategies.

Building a simple daily routine using these examples

If you’re wondering how to put all these examples of stretching exercises for lower back pain relief into a practical plan, here’s a sample flow you can adapt:

Start lying on your back. Ease into a few rounds of knees-to-chest, then figure-4 on each side. Roll to your side and come onto hands and knees for cat–cow. From there, shift back into child’s pose and breathe. Finish with a hip flexor lunge on each side and a seated hamstring stretch on a chair. That’s it—5–10 minutes, and you’ve hit most of the major players that tug on your lower back.

You don’t need to use every single example of a stretching exercise for lower back pain relief every day. Pick three to five that feel good, rotate them, and pay attention to what actually changes your symptoms.

FAQ: examples of stretching exercises for lower back pain relief

Q: What are some easy examples of stretching exercises for lower back pain relief I can do at work?

A: At a desk, try the seated hamstring stretch on your chair, gentle seated trunk rotations (turning side to side while holding the chair), and a standing wall-supported forward fold in an empty hallway. These are all real examples of stretching exercises for lower back pain relief that don’t require a mat or special clothes.

Q: What is the best example of a single stretch if I only have one minute?

A: If you only have time for one example of a stretch, child’s pose is a strong candidate for many people. It’s easy to modify with pillows under your hips or chest, and it gives your lower back a chance to relax while also calming your breathing.

Q: Are there examples of stretches I should avoid if I have lower back pain?

A: Deep toe-touch forward bends with locked knees, aggressive twisting, or backbends that compress the spine can aggravate some types of pain, especially if you have a disc issue or spinal stenosis. If a stretch makes your pain sharper, especially down the leg, that’s an example of a stretch to skip until you’ve seen a professional.

Q: How long should I hold each example of a stretching exercise for lower back pain relief?

A: For most static stretches, 20–30 seconds is a good starting point, repeated 2–3 times. You don’t need to hold for several minutes. What matters more is doing these examples of stretching exercises for lower back pain relief regularly and staying relaxed while you hold them.

Q: Do I need to warm up before doing these examples of stretching exercises for lower back pain relief?

A: If your back is very stiff, a short warm-up helps. A minute or two of easy marching in place, gentle walking, or light pelvic tilts on your back can make the stretches feel better and reduce the risk of overdoing it.

If you treat these examples of stretching exercises for lower back pain relief as tools—not magic tricks—you’ll be in a better position to understand your own body. Start gently, stay curious about what helps, and don’t hesitate to loop in a physical therapist or doctor if your pain isn’t improving.