Lower back pain is one of the most common issues people face, whether it comes from long hours at a desk, heavy lifting at work, or poor posture over time. The good news is that regular movement and targeted stretching can go a long way in easing discomfort and keeping your back strong.
At Chicago Chiropractic & Sports Injury Centers, we encourage patients to stay active through safe, effective stretches for lower back pain that support flexibility, balance, and strength.
What Causes Lower Back Pain?
Before diving into lower back pain stretches, it helps to understand what might be causing the problem. Common reasons include:
- Poor posture: Sitting or standing with rounded shoulders can strain the spine.
- Weak core muscles: The muscles in your abdomen and lower back work together to stabilize your body. When they’re weak, your back takes on extra stress.
- Overuse or repetitive motion: Repeated lifting, bending, or twisting can lead to tension and muscle fatigue.
- Injury or strain: Sudden movements or lifting heavy objects without proper form can pull muscles or ligaments.
- Sedentary lifestyle: Lack of movement can cause stiffness and tightness in the lower back and hips.
Understanding the source of your pain can help you choose the right stretches and exercises for lower back pain that address your specific needs.
Effective Stretches for Lower Back Pain
Here are several lower back pain stretches you can add to your daily routine to relieve tightness and improve mobility. Move slowly, breathe deeply, and avoid pushing into discomfort.
1. Child’s Pose
How to do it:
Start on your hands and knees. Sit your hips back toward your heels, reaching your arms forward and lowering your chest toward the floor.
Hold for: 30–60 seconds.
How it helps:
This gentle stretch lengthens the spine, releases tension in the lower back, and improves flexibility in the hips.
2. Knee-to-Chest Stretch
How to do it:
Lie on your back with your knees bent and feet flat. Bring one knee toward your chest, holding it with both hands. Keep your lower back pressed into the floor.
Hold for: 20–30 seconds on each leg.
How it helps:
Relieves tightness in the lower back and glutes while improving flexibility in the hips.
3. Cat-Cow Stretch
How to do it:
Start on all fours. As you inhale, drop your belly and lift your head and tailbone (Cow Pose). As you exhale, round your back and tuck your chin toward your chest (Cat Pose).
Repeat: 10–12 slow, controlled cycles.
How it helps:
Increases mobility in the spine, promotes blood flow, and eases stiffness caused by sitting or repetitive movement.
4. Seated Spinal Twist
How to do it:
Sit with your legs extended. Bend your right knee and place your right foot outside your left thigh. Twist your torso gently toward your right side, placing your left elbow outside your right knee for support.
Hold for: 20–30 seconds per side.
How it helps:
Releases tightness in the spine and stretches the muscles along your lower back and hips.
5. Piriformis Stretch
How to do it:
Lie on your back and cross one ankle over the opposite knee. Gently pull the lower leg toward your chest until you feel a stretch in your outer hip.
Hold for: 20–30 seconds per side.
How it helps:
Loosens the piriformis muscle, which can contribute to lower back and sciatic pain when tight.
Exercises for Lower Back Pain and Strength
Along with stretching, building strength in the muscles that support your spine can help prevent pain and improve your posture. Try these lower back exercises to improve your core strength and keep your body stable.
1. Glute Bridge
How to do it:
Lie on your back with your knees bent and feet hip-width apart. Press your heels into the ground and lift your hips until your body forms a straight line from shoulders to knees.
Hold for: 5 seconds, then lower. Repeat 10–15 times.
Benefits:
Strengthens the glutes and lower back while improving hip stability.
2. Bird Dog
How to do it:
Begin on your hands and knees. Extend your right arm forward and your left leg back, keeping your core tight. Return to start, then switch sides.
Repeat: 10–12 reps on each side.
Benefits:
Builds coordination and strengthens your core, spine, and shoulders.
3. Plank Hold
How to do it:
Place your forearms on the floor and step your feet back until your body forms a straight line. Engage your core and avoid letting your hips sag.
Hold for: 20–60 seconds.
Benefits:
Activates the core and lower back muscles for better stability and posture.
4. Superman Exercise
How to do it:
Lie face down with your arms extended overhead. Lift your arms, chest, and legs off the floor, hold for a few seconds, then lower slowly.
Repeat: 10–12 reps.
Benefits:
Strengthens the entire posterior chain, including the lower back and glutes.
When to Seek Professional Care
If back pain continues even after trying these stretches for lower back pain and strengthening exercises, it may be time for professional help. Ongoing pain can be a sign of deeper problems like muscle imbalances, joint misalignment, or tight soft tissue.
At Chicago Chiropractic & Sports Injury Centers, our team specializes in diagnosing and treating the root causes of back pain. Through services such as chiropractic adjustments, Active Release Technique (ART), and rehabilitation therapy, we help patients recover movement, improve posture, and live pain-free.
Visit any of our locations in the West Loop, Lincoln Park, The Loop, or Skokie to get expert care for lasting relief.
