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Stretches to Relieve Lower Back Pain

Lower back pain is nothing unusual. In fact, 80 percent of adults experience lower back pain at some point in their lives. Lower back pain can range from mild discomfort to completely debilitating, making it difficult to carry out daily activities..

What causes lower back pain?

Most lower back pain is caused by injury, such as muscle sprains or strains due to sudden movements or repeated heavy lifting with poor form. Lower back pain can also be the result of certain diseases, such as:

Stretches for lower back pain:

Most lower back pain is acute, meaning that it will only last for a few weeks at most. Lower back stretches can help reduce tension in the muscles supporting the spine:


Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest while keeping the other foot flat on the floor. Hold this position for 5 to 10 seconds. Repeat on the other side.

Lower back rotational 

Lie on your back with bent knees and feet flat on the ground. Keeping your shoulders firmly on the floor, gently roll both knees over to one side, holding this position for 5 to 10 seconds. Return to the starting position and roll to the other side.

Cat stretches

Come into a table top position. Place your wrists directly underneath your shoulders and your knees directly underneath your hips. As you exhale, gently tuck your chin into your chest, dropping your head and rounding your spine towards the ceiling.

Pelvic tilts

Lie  on the floor with your knees bent and flat fleet. Gently arch the lower back and push the stomach out, holding this position for 5 to 10 seconds, then relax. Flatten the back and pull the bellybutton in toward the floor, holding this position for 5 to 10 seconds, then relax.


Lie face up on the floor with both knees bent and feet flat on the ground, keeping your arms at your side with your palms down. Slowly lift your hips off the ground until your knees, hips and shoulder line up. Hold this position for a few seconds, then relax.

Lying lateral leg lifts

Lie on your side with your legs together, keeping the leg closest to the ground slightly bent. Engaging the core muscles, raise the top leg about 18 inches, keeping it straight and extended, holding the position for 5 seconds. Turn onto the other side, repeating the same steps.


Lie face down on the ground, stretching both arms out in front of the body while keeping the legs stretched out and flat on the ground. Raise both the hands and feet while keeping your stomach flat on the ground for 5 seconds. Repeat this position 10 times.

Lower back pain is a common condition that can affect anyone at any age. While most cases are acute, not knowing the exact cause of your pain can be troublesome. For chronic lower back pain that does not subside after three months with conservative treatment, contact The Spine Pro, Dr. Hooman Melamed at 310-928-2769.