7 Easy Stretches For Better Flexibility And Complete Lower Back Pain Relief

by DailyHealthPost Editorial

stretches for lower back pain

5. The Piriformis Stretch

  1. While lying on your back, bend both knees and place one ankle over the opposite leg, just above the knee.
  2. Raise the bottom leg off the floor toward your chest until you feel the pull in the pelvis.
  3. Hold for 5 seconds.
  4. Slowly release the lower leg back to the floor, straighten the top leg, and switch sides.
  5. You’ll feel this stretch in you lower back, buttocks, and the back of your thighs.

6. The Hip Flexors Stretch

  1. Start in a kneeling lunge position, with your right knee in front of you, in line with your ankles and hips. Your left knee should be in line with your back and hips, with the left shin on the ground behind you.
  2. Squeeze your glutes to rotate your pelvis inward.
  3. Next, squeeze your abdominal muscles.
  4. Lastly, while keeping your glutes and abs activated shift your weight onto your front knee. Do not overstretch.
  5. Hold for a few breaths.
  6. Repeat with the other leg.
  7. Hold this stretch for 30 seconds, then switch legs and repeat.

7. The Quadriceps Lying Down Stretch

stretches for lower back pain
  1. Lie on your side with one arm below your head, supporting your neck and your lower leg bent slightly and supporting your top leg.
  2. Place a towel around your top ankle and hold on to both ends with your top hand.
  3. Activate your abs and bring your top hip backward. Keep your thigh straight and parallel to the ground.
  4. Hold this stretch for 30 seconds on each side – it’s a good idea to do this one twice per side.
  5. For best results, repeat this stretch twice daily: before and after exercise.
stretches for lower back pain

All of these stretches are beginner-level and quick to do, which could help significantly with back pain management (3). Make sure you take deep breaths as you perform these stretches for lower back pain relief.


 How to Avoid Back Pain

If you regularly experience back pain, it’s high time you make some changes to your lifestyle. Here’s what to keep in mind (4):

  1. Do back strengthening and stretching exercises such as the ones above at least 2 or 3 times a week.
  2. Practice proper posture while sitting and standing.
  3. Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight to get the right muscles working and avoid injury.
  4. Stay active and eat a balanced diet. Don’t be afraid to lift some weights along with your cardio routine!

If you are overweight, lose weight to keep some strain off your back.


Despite what you may have started to believe, it is possible to live without back pain. By practicing these lifestyle changes and stretches for lower back pain, your back will feel strong and relaxed after just a few weeks. If you experience severe pain, however, it might be worth booking an appointment with your chiropractor to make sure your spine is in perfect alignment.