Best Stretches for Lower Back Pain
Lower back pain is one of the most common reasons people seek chiropractic care. While every case is different, improving flexibility and reducing muscle tension can often help decrease discomfort and improve movement. Here are five simple stretches and mobility exercises I frequently recommend to my patients.
1. Child’s Pose
Child’s Pose is an excellent stretch for the muscles along the lower back, hips, and sides of the body. It gently decompresses the spine while encouraging relaxation.
How to do it:
Start on your hands and knees.
Sit your hips back toward your heels while reaching your arms forward.
Let your chest sink toward the floor.
Hold for 30–60 seconds while breathing slowly.
Why it helps:
This position helps lengthen the muscles surrounding the spine and can reduce stiffness after long periods of sitting or standing.
2. Seated Figure-4 (Piriformis) Stretch
This stretch targets the piriformis and deep hip muscles, which can contribute to lower back discomfort when they become tight.
How to do it:
Sit tall in a chair.
Cross one ankle over the opposite knee, creating a “figure-4.”
Keeping your back straight, lean forward until you feel a stretch in the outside of your hip.
Hold for 30 seconds, then switch sides.
Why it helps:
Improving hip mobility reduces unnecessary stress on the lower back and pelvis during everyday movements.
3. Knee-to-Chest Stretch
This gentle stretch helps improve mobility in the lower back while reducing tension in the lumbar muscles.
How to do it:
Lie on your back with both knees bent.
Bring one knee toward your chest while keeping the other foot on the floor.
Hold for 20–30 seconds, then switch sides.
Repeat with both knees together if comfortable.
Why it helps:
This movement gently stretches the muscles of the lower back and can help relieve feelings of tightness.
4. Cat-Cow Stretch
Cat-Cow is a simple mobility exercise that encourages movement throughout the entire spine.
How to do it:
Begin on your hands and knees.
Slowly arch your back while looking up (Cow).
Then round your back toward the ceiling while tucking your chin (Cat).
Repeat for 10–15 slow repetitions.
Why it helps:
Moving the spine through a comfortable range of motion can reduce stiffness and improve flexibility without placing excessive stress on the joints.
5. Lacrosse Ball Trigger Point Release
While not technically a stretch, using a lacrosse ball is one of my favorite ways to release tight muscles around the hips and glutes.
How to do it:
Sit on the floor and place a lacrosse ball under one glute.
Slowly shift your weight until you find a tender spot.
Hold gentle pressure or make small movements over the area for 30–60 seconds.
Repeat on the opposite side.
Why it helps:
Tight glute muscles often contribute to lower back discomfort. Releasing these trigger points can improve mobility and decrease tension before stretching or exercising.
A Few Final Tips
Stretching should feel like a gentle pull—not sharp pain. Move slowly, breathe normally, and avoid forcing your body into uncomfortable positions. Consistency is more important than intensity, so even spending 5–10 minutes each day can make a noticeable difference.
If your lower back pain is severe, persists for several weeks, or is accompanied by numbness, weakness, or changes in bowel or bladder function, it’s important to seek evaluation from a qualified healthcare provider.
Still Dealing with Lower Back Pain?
Stretching is a great place to start, but if your pain keeps coming back, there may be an underlying joint or movement issue that needs to be addressed. At BlackSphere Chiropractic, we combine chiropractic adjustments, soft tissue therapy, and corrective exercises to help you move better, feel better, and stay active. If you’re ready to get to the root cause of your pain—not just temporarily manage the symptoms—we’d love to help.
