When you are dealing with lower back pain, it feels like all you want to do is stay in bed or rest the whole day but, researches prove that stretching two to three times a week can help relieve and prevent lower back pain from occurring.

The good thing about light stretching is that it proves to be the best and fastest cure for back pain. It is an easy pick up too and verifies to be helpful in all sorts of lower back pain.


Things to keep in mind while stretching are:

  • Keeping your stretch for at least 45 seconds or more. Remember, as you progress, the pain-relieving paybacks will increase.
  • Playing some soothing or relaxing music or playing your playlist can also help to get relaxed and relieve pain.
  • Always remember to breathe as it helps in focusing the stretch and ignoring the pain.
  • Professional stretches.

Child’s pose

 Child's pose stretch

Get on your hand and knees like the tabletop and push your hips to the back to rest on your heel. Now rest your forehead on the ground and keep the stretch for at least 30 seconds.

Cat-Cow Stretch

Cat-Cow stretch

Get back on your hands and knees. Gently look up the ceiling. Remember to breathe and tuck your chin under the chest and stretch your spine by making an arc. Keep repeating it for a while until it helps lessen the back pain.

Knee to chest stretch

Knee to chest stretch

With you, both feet flat on the floor lay on your back. Grip underneath your thigh on one leg and then gently pull your leg towards the chest and keep the other relaxed. While keeping your hip on the floor, stretch your spine slowly with care. Hold this position for about 45-60 seconds and repeat it on the other leg.

Pelvic tilt

Pelvic tilt stretch

Begin by lying on your back straight. While keeping your feet on the floor, bend your knees and lift your hips a little back against the floor. The biggest mistake is that people hold their breath in this position, which should be avoided for a better experience. This position should only be retained for 10 seconds and wait 2-4 seconds after repeating it.

Sphinx stretch

Sphinx stretch

Lay down on your stomach, use your back muscles, and also extend your arms as support for raising your waist and torso. Keep using your back muscles as you are doing this stretch. Keep your gaze straight while pressing your hips towards the floor. Hold this position for at least 45 to 60 seconds.

Spine figure 4 stretch

Spine figure 4 stretch

Lie on your back on the floor with both knees bent and foot flat on the ground. Bend your right foot and cross your ankle over your left thigh after lifting your right leg. You can even increase the intensity by raising your left knee behind your left thigh. Hold it for at least 15-25 seconds.

Bridge pose

Bridge pose stretch

Lie on your back and plant both your knees on the floor, and flex your knees. Your feet should be apart by hip-width and keep your heels nearby your glutes. Using your feet raise your hips gently. From here, try to stretch from the top part of the thighs. Stay in this position for at least 30 seconds.

These stretches can be helpful in relieving lower back pain while also strengthening your back and core muscles. You can continue doing them even if your pain gets better. Make sure that you take the positions with proper form to avoid any mishap. If the problem persists, it is always advisable to consult your doctor.