Best Stretches to Relieve Lower Back Pain

That dull ache in your lower back can make everything more challenging—getting up from your chair, walking across the room, or focusing on your tasks.

Even the simplest movements become frustrating when your back feels stiff or sore. Over time, that discomfort chips away at your energy, posture, and productivity.

In this blog, we provide tips on the best stretches to relieve lower back pain, helping you loosen tight muscles, restore mobility, and support a more comfortable, active lifestyle.

Why Stretching Helps Lower Back Pain

Stretching helps your body move better by improving range of motion and reducing discomfort. It’s a simple way to stay mobile and prevent stiffness from setting in.

• Improved Flexibility – Loosens tight muscles and joints for easier, more fluid movement.
• Reduced Muscle Tension – Eases tightness that builds up from sitting or standing too long.
• Better Spinal Alignment – Supports proper posture and relieves pressure on your lower back.

These stretches to help lower back pain work hand-in-hand with treatments like chiropractic care. They prepare your body for adjustments by relaxing the muscles around your spine, and also help maintain results between visits and speed up recovery.

5 Best Stretches To Relieve Lower Back Pain

Here are five chiropractor-approved stretches and exercises that release tension and support a healthier spine. You can do these simple exercises to eliminate lower back pain at home or during short breaks at work, making them easy to fit into your daily routine.

Child’s Pose

Start on your hands and knees. Slowly sit your hips back over your heels, reaching your arms forward and keeping your abdominal muscles relaxed.

This stretch lengthens the lumbar spine and hips, releasing built-up tension and improving flexibility after long hours of sitting.

Cat-Cow Stretch

Start on all fours, with your hands under your shoulders and knees under your hips. Slowly arch your back upward (cat stretch), then dip it downward while lifting your head and tailbone (cow stretch), repeating slowly.

This movement increases spinal mobility, improves circulation, and releases lower back and midsection stiffness.

Knee-to-Chest Stretch

Lie on your back, your feet flat on the floor, and your knees bent. Gently pull one knee toward your chest, keeping the opposite leg straight on the floor.

This stretch loosens tight muscles in the lower spine and helps relieve pressure from long hours of sitting or poor posture.

Seated Spinal Twist

Sit upright in a chair or on the floor with your legs extended or crossed. Lengthen your spine upwards, allowing a slight bend for proper form, then slowly rotate your torso to one side, maintaining your natural spinal curve.

This helps improve posture, increases spinal flexibility, and reduces tension along the lower back and mid-spine.

Piriformis Stretch

Lie on your back and cross one ankle over the opposite knee. Gently pull your lower leg toward your chest until you feel a stretch in your outer hip.

This stretch targets the piriformis muscle, easing hip tightness and helping to reduce sciatic-like pain that can radiate from the lower back.

Stretching Tips for Best Results

To get the most out of your stretches, here are a few simple tips to complement your routine. These small habits can turn a basic stretch into an effective back pain reducing exercise.

• Hold each stretch for 20–30 seconds. Give your muscles time to release fully.
• Breathe deeply. Deep breaths help your body relax and make the stretch more effective.
• Avoid bouncing or forcing movement. Gentle, steady holds prevent strain or injury.
• Make stretching a daily habit. Consistency is key to long-term back health and mobility.

Even a few minutes daily can support a stronger, more flexible spine. Stick with it, and your lower back will thank you.

When to See a Chiropractor

Stretching and exercises for the lower back help, but sometimes, they're not enough. If pain continues, worsens, or affects one's ability to move, the lower back muscles may be under deeper strain from long periods of poor posture or inactivity.

In these cases, it’s essential to seek medical attention. Chiropractic care addresses structural imbalances, reduces nerve pressure, and releases chronic tightness that stretching alone can’t resolve.

At Allied Pain & Wellness, we offer comprehensive care tailored to your needs, including:

• Adjustments to realign the spine and improve mobility
• Soft tissue therapy to reduce muscle tension and inflammation
• Corrective exercises to strengthen key muscles and support lasting recovery

Takeaway

Regular stretching keeps your spine healthy, your muscles flexible, and your body moving easily. The best stretches to relieve lower back pain are a great place to start, but don’t stop there. For long-term relief and a personalized recovery plan, trust our team's expert care.

Led by Dr. Shahen Simian, Allied Pain and Wellness offers expert chiropractic care in Burbank, with a strong focus on personalized back pain relief. Don’t wait for pain to slow you down. Contact us today to schedule your care plan and move with freedom again.