Stretches For Lower Back Pain That You Need to Know in 2021

stretches for lower back pain

About Stretches For Lower Back Pain

Many of us want to know stretches for lower back pain as it is one of the most discomforting things one can go through. Our back is a vital part of our entire body structure. We can’t function our normal day-to-day functions and errands if our back has some problem or it has an ache.

That is why maintaining our backs’ health is extremely important. In order to keep our backs up and running, we need to work it out on a daily basis. A lot of people realize this after it’s a bit late for them. Then they already have some backache or issues that are troubling them.

There are some body pains that will require professional help, you can check Health Report Live.

More Details

Before you start any exercise or a workout routine, make sure that you consult with a professional. This an important caution that everyone needs to follow. This is because even a minor or slight mistake or wrong posture can cause permanent damage to your backbone. Hence, please consult a fitness or health professional before attempting or trying any rigorous regime.

Why Back Exercise or Workout is Important?


As we all know that our backbone keeps us erect and helps us to perform all our daily functions. Hence it is important to keep that part of our body up and running. Especially as we get older, we have to take care of our bones. They tend to grow a bit weaker with time. But, if we keep our back active and exercise regularly, we can save it from becoming weak.

Weight Loss

Secondly, if we work out any part of our body, we are technically losing calories. This means that even the back workout helps us to stick in shape. So working out your back is a great way to keep your waistline in check. So with the stretches for lower back pain, one can also lose some weight. At least, you can keep your weight in check through it.


You can induce a great level of flexibility by doing these stretches for lower back pain. They can help you with your daily tasks of life. Moreover, if you are a sportsperson or an athlete, then you must do these in order to keep your back active.

Check out some of the best stretches for lower back pain that you can do on a daily basis. Just make sure that you consult a fitness or medical professional before you indulge in these. This caution is there because you might have a pre-existing problem with your back already. So, in order to avoid any pain or complications, it is best advised that you don’t try it by yourself.

Best Stretches for Lower Back

Knee-Chest Stretch

stretches for lower back pain

This is an amazing workout for your lower back. It’s also a very simple stretch that you can do after warm. The results that you will get from this stretch are superb. All you need to do is lie down flat on your back. Relax and take a few deep breaths. Now, lift your right knee and pull it towards your chest. Try to hold that bent knee with both your hands. Whilst you are doing it, keep the other leg straight. Try to keep the knee for 30 seconds. Now, repeat the same with the left knee. Bring it towards your chest and hold it with both of your hands. Keep it for 30 seconds as well. Try to repeat these sets of stretches for 4 to 5 times. After you are done with this, lie down flat for a few minutes until you feel relaxed.

Both Knee to chest Stretch

stretches for lower back pain

In this stretch, you have to do the exact same thing as mentioned above. The only difference in this one is that you have to take both your knees instead of one and pull it towards your chest. Once you will do it while lying on your back, it can give a great relief to your lower back pain.

Pelvic Tilt Stretch

stretches for lower back pain

This is an easy stretch, but it focuses primarily on your lower back. So if you are having a problem with the lower back area or if you have some mild pain in the lower back region, then this is a perfect exercise for you. First, what you need to do is, lie down flat on your back. Now, once you are comfortably lying on your back, fold your knees. After folding your knees, put your hands behind your head. Now once you have your knees folded and hands behind your head, you have to slowly lift your pelvic region. Lift it up slowly and bring it back down. Do these reps about 1o times. Make sure that you don’t overexert the pelvic region. These lifts have to be simple and with a little amount of force.

Bridge Stretch 


This is quite similar to the pelvic stretch that is mentioned above. In this, you have to make a bridge like a posture from your body. It may sound weird, but this posture can give you immense relief from your lower back pain and worries. What one has to do in this is that you again have to lie down flat on your back. Once you are lying on your back, you have to put your arms on the sides. After this, fold your knees. Once you have folded the knees, you have to lift up your pelvic region and make a bridge-like shape.

Your body from the side should look like a bridge. Do this about 5-6 times, and make sure to take breaks in between if you need it. Kindly don’t overdo this if you have any trouble or pain. As we have mentioned already, please consult and ask a fitness or health expert before trying any of these exercises.

Seated Spinal Twist


This is a very common and effective stretch for your lower back pain issues. What you have to do is sit on the grown with your knees straight. Try not taking any back support while doing so, as the stretch requires you to move freely while you are sitting on the floor. Now that you are sitting up straight and both of your legs are stretched out in from of you, we can begin with the stretch. First, lift up your right knee and pull it towards your torso.

Now, Let your right arm cross from the left side of your leg, trying to touch the right feet and turn sideways. This will stretch your entire back. Now, you have to repeat the same with the left leg. Pull it towards your chest with the knee folded and cross your left hand from the right side, touching the feet.

Forearm Plank/Stretch

Many of us fear the planks a lot. In reality, they are not very tough to do. Not a lot of people know that plank can also help with back pain a lot. Now, in this form of the plank, you have to lie down on your stomach. Try using a matter in this case as you don’t want to lie face down on a dirty floor. Once you have to do it, lift up yourself, and put the weight of your body on the forearms.

Now, you have to keep your back and legs straight the entire time. Try to do it for at least 50 seconds. If you have not done any form or kind of plank for a long time, then don’t do it for 50 seconds. It is better that you start with 20 seconds in such a case. This is one of the best stretches for lower back pain relief. 

Things to Avoid That Can Damage Your Lower Back


Most of us have a bent or slouching posture due to our desk jobs and lack of exercise. You have to keep your posture in check in order to avoid the long-term effects of it. If you have a bad posture, it can create a lot of trouble for you in the long run.

Bike Rides

A lot of riders also have back issues due to the improper position and posture of their body when they ride. That is why once you plan a long road trip, you have to make sure that you don’t sit in a bad posture.

Lack of Exercise

Another important thing for your lower back to keep in mind for your lower back health is that you have to exercise on a regular basis. In this manner, you can ensure a good and healthy back life. Moreover, you have to ensure that you do a round of warm-up exercise before any kind of work out so that you don’t damage your back or any other muscle/bone in the body.

Sleep Properly

Many of us don’t sleep in the correct manner. This causes our back and other parts of our body to suffer. That is why you have to keep in check the way you sleep on a daily basis. Remember to sleep on a flat surface and not take many pillows.

Long Hours of Sitting

We have to avoid sitting for very long hours. However, in today’s world, where most of us have a desk job, it is quite hard to avoid it. But what you can do for this is keep taking short breaks in between.


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