Lower back pain is one of the most common complaints among adults, affecting nearly 80% of people at some point in their lives. It can range from mild discomfort to debilitating pain, impacting daily activities and overall quality of life. Fortunately, targeted stretches and stretching exercises can provide significant relief, improve mobility, and even help prevent future episodes.

This guide explores five gentle stretches for lower back pain, effective strengthening exercises to support the lower back, and the common causes of discomfort.

5 Recommended Gentle Stretches for Lower Back Pain

These stretches are designed to relieve tension and improve flexibility in the lower back. Perform them slowly, paying attention to your body’s response.  

1. Child’s Pose

child's pose

Child’s Pose is a soothing stretch that elongates the spine and relieves tension in the lower back.  

How to do it:  

  • Begin on your hands and knees in a tabletop position.  
  • Sit back onto your heels while keeping your arms extended forward.  
  • Rest your forehead on the mat and take slow, deep breaths.  
  • Hold for 20–30 seconds and repeat 2–3 times.  

2. Cat-Cow Stretch  

Cat-Cow Stretch

This dynamic stretch promotes mobility in the spine and helps release tension.  

How to do it: 

  • Start on your hands and knees in a neutral position.  
  • Inhale as you arch your back (Cow Pose), lifting your head and tailbone.  
  • Exhale as you round your spine (Cat Pose), tucking your chin and tailbone.  
  • Perform 5–10 cycles, moving with your breath.  

3. Knee-to-Chest Stretch

Knee-to-Chest Stretch

This stretch gently elongates the lower back and relieves tightness.

How to do it:

  • Lie flat on your back with knees bent and feet on the floor.
  • Gently pull your right knee toward your chest, holding it with both hands.
  • Keep the opposite leg straight or slightly relaxed.
  • Hold for 15–30 seconds, then switch to your left knee.
  • Repeat 2–3 times per side.

4. Seated Spinal Twist

Seated Spinal Twist

The seated twist stretches the lower back while improving spinal mobility.  

How to do it:

  • Sit on the floor with your legs extended.  
  • Cross one leg over the other, placing the foot flat on the floor.  
  • Place the opposite elbow on the outside of the bent knee and twist gently.  
  • Hold for 20–30 seconds on each side.  

5. Pelvic Tilts

PELVIC TILTS

Pelvic tilts are a subtle movement that strengthens the lower back and promotes spinal alignment.

How to do it:

  • Lie on your back with knees bent and feet flat on the floor.
  • Engage your core and press your lower back gently into the floor.
  • Tilt your pelvis slightly upward and hold for 5 seconds.
  • Return to the starting position and repeat 10–15 times.

Back Exercises to Strengthen the Lower Back

A weak lower back is prone to pain and injury, unlike a strengthened one that offers better support and stability. Signs of weakness include poor posture, difficulty standing for long periods, and frequent discomfort. Balancing stretches with strength-building exercises for the lower back and supporting muscles is key to improving resilience.

Here are a few exercises you can try to strengthen your lower back:  

1. Bird Dog Exercise

bird dog exercise

This exercise improves lower back strength and core stability by engaging multiple muscle groups.

How to Perform:

  • Begin on hands and knees.
  • Extend one arm and the opposite leg while keeping your back straight.
  • Hold for a few seconds, then switch sides.

Benefits: Enhances balance, strengthens the lower back, and improves coordination.

2. Glute Bridges

glute bridge

Glute bridges target the lower back, glutes, and core to build strength and stability.

How to Perform:

  • Lie on your back with your knees bent.
  • Slowly lift your hips toward the ceiling while squeezing your glutes.
  • Lower slowly and repeat.

Benefits: Strengthens the lower back, glutes, and hamstrings while improving pelvic stability.

3. Plank

plank

The plank is a foundational exercise that builds core strength and supports the lower back.

How to Perform:

  • Start in a forearm plank starting position with a straight body.
  • Hold for 20–30 seconds, gradually increasing over time.

Benefits: Strengthens the lower back, core, and shoulders while improving posture and stability.

By incorporating these exercises into your routine, you can strengthen the lower back, reduce pain, and improve overall functional movement. Start slowly, focus on proper form, and progress gradually for optimal results. If the exercises are making your pain worse, consult your doctor as soon as possible.

Why Does Your Lower Back Hurt?

Lower back pain often stems from a combination of lifestyle habits, posture issues, and muscle imbalances. Prolonged sitting, lack of movement, or improper lifting techniques can strain the lower back muscles and spine.  

Common causes include:

  • Muscle strain or sprains: Overuse, sudden movements, or heavy lifting can lead to microscopic tears in your leg muscles or ligaments.  
  • Poor posture: Sitting or standing with a hunched spine places undue stress on the lower back.  
  • Tight muscles: Prolonged inactivity can lead to tightness in the lower back, which can pull on surrounding structures and exacerbate pain.  
  • Weak core muscles: A lack of core strength often forces the lower back to compensate, increasing its workload and the likelihood of injury.  
  • Herniated discs: Bulging or ruptured spinal discs can press on nearby nerves, causing pain and discomfort.  
  • Chronic Conditions: Issues like arthritis, sciatica, or spinal stenosis can also result in persistent discomfort.

Preventing Lower Back Pain

Preventative measures can help reduce the recurrence of lower back pain. These include:  

  • Regular stretching and exercise: Maintain flexibility and strength.  
  • Mindful posture: Sit and stand with your back straight, shoulders relaxed, and feet flat on the ground.  
  • Ergonomic workspaces: Adjust your chair and desk to promote proper alignment.  
  • Proper lifting techniques: Bend at the knees, not the waist, when lifting heavy objects.  
  • Active lifestyle: Incorporate activities like walking, swimming, or yoga to keep your body moving.

Invest in a Healthier Back

lower back exercise

Lower back pain is a common yet manageable issue. Gentle stretches like Child’s Pose and Cat-Cow, paired with strengthening exercises such as Bird Dogs and Glute Bridges, can help alleviate discomfort, build resilience, and restore mobility.

By addressing the root causes, maintaining an active lifestyle, and practicing preventative measures, individuals can enjoy better spinal health and improved quality of life.

If you’re experiencing persistent or severe lower back pain, it’s time to seek professional guidance. Schedule a consultation with Vascular & Interventional Specialists of Prescott (VISP) today to receive expert care and personalized treatment options that address your unique needs. Take the first step toward living a pain-free, healthier life!

Frequently Asked Questions

What are the signs of a weak lower back?

Signs of a weak lower back include:  

  • Persistent lower back pain or stiffness  
  • Poor posture or difficulty maintaining an upright position  
  • Trouble lifting, bending, or performing everyday movements  
  • Reduced core stability and balance  
  • Fatigue or discomfort after standing or sitting for extended periods.  

If these symptoms persist or worsen, it is essential to seek professional consultation from a doctor or physical therapist. A healthcare professional can provide a proper diagnosis and recommend appropriate treatments or exercises tailored to your specific needs.

Why does the lower back feel tight and hurt?

Lower back tightness is commonly caused by muscle imbalances or overcompensation due to weakness in adjacent muscle groups. Tight hamstrings, hip flexors, or glutes can pull on the pelvis, altering spinal alignment and creating discomfort. Additionally, prolonged stress or repetitive strain can lead to muscle stiffness, making movement painful.  

Should you stretch your lower back if it hurts?

The short answer is yes, but with caution. Stretching the lower back can be beneficial when done correctly. Gentle stretches can:  

  • Alleviate tension in tight muscles.  
  • Improve flexibility and mobility.  
  • Enhance blood flow, promoting faster healing.  

However, it’s important to approach stretches cautiously. If the pain is acute or associated with numbness, tingling, or radiating discomfort down the legs, consult a healthcare professional before stretching.