Top 10 Expert-Recommended Stretches for a Pain-Free Lower Back

Stretch Your Way to a Pain-Free Lower Back: Top 10 Expert-Recommended Stretches

Credits:- Getty Images Credits:- Getty Images

Doing a combination of strength and aerobic exercises, along with stretching two to three times a week can help prevent and ease lower back pain.

[{"selector":"#anim-dc08dfc9-8bd1-422c-a153-62190c40d75c","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-088617f7-ade0-4dee-8474-78b2a95b0039","keyframes":{"transform":["translate3d(0px, 167.90125%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

With a gentle stretch, the Child's Pose targets the muscles of the low back and can help ease pain and promote relaxation.

[{"selector":"#anim-6135ad6c-db83-4ecf-a847-adfddc4324ae","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6bb37b1-40f9-4d05-b3f8-ed948735794c","keyframes":{"transform":["translate3d(0px, 200.80942%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

The Cat/Cow Stretch is a dynamic movement that moves low-back muscles in two directions and builds on the benefits of the Child's Pose.

[{"selector":"#anim-7b24ec76-a797-4e7a-af48-e52db3a99389","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25864684-e472-4dee-8a13-6870229ea08a","keyframes":{"transform":["translate3d(0px, 170.12347%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Supine Twist is effective in stretching both your lower back and glutes, providing relief from pain and improving overall spinal flexibility.

[{"selector":"#anim-c8abfb8a-7a30-4ea6-9b00-099dff4cb4ea","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf9c8150-3b6a-4469-8c1e-eeb7c996e996","keyframes":{"transform":["translate3d(0px, 197.49812%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

The Knee-to-Chest Stretch is effective in lengthening and stretching contracted low back muscles, providing relief from pain and discomfort.

[{"selector":"#anim-28cf8c47-8db9-489f-b2ea-7938a746ab56","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2551bcb5-86c8-4c0c-943f-86f282a2f0f8","keyframes":{"transform":["translate3d(0px, 204.12067%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Supine Figure 4 Stretch stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back.

[{"selector":"#anim-0360efa6-d440-4652-b23e-23c0cc4d5cea","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8fe39af8-214c-4464-bfbe-ae426aa08cfe","keyframes":{"transform":["translate3d(0px, 223.32594%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Reclining Hand-to-Big Toe Stretch stretches things out by loosening up the back of the legs, ankles, calves, and hamstrings.

[{"selector":"#anim-97748cd9-7d2f-41fc-afa7-ad8470f7fa0b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6a60da9-8727-4141-ae59-ce320d0fa1fa","keyframes":{"transform":["translate3d(0px, 200.80942%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Cow-Face Pose stretches your outer glutes, which can cause low back pain when they’re tight.

[{"selector":"#anim-705f2e48-9755-49a4-8ad4-4b4aecca3a5a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4515057-b028-4b0b-b8a1-37c6a90966a9","keyframes":{"transform":["translate3d(0px, 241.98545%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Bridge Pose is an excellent stretch option for the chest and hips, all while strengthening the back, buttocks, and hamstrings.

[{"selector":"#anim-e0b2e166-6d72-40dd-a307-55d0baba19a5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15d2bcf8-b597-410f-9de3-4d201ad9695b","keyframes":{"transform":["translate3d(0px, 201.47166%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images

Forearm Plank activates your core, which will help take some pressure out of your low back by strengthening the muscles around it.

[{"selector":"#anim-757251d0-cede-4bb7-965c-ce3d1b3f88cf","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1b27352-3b42-41ab-b05c-25629edef380","keyframes":{"transform":["translate3d(0px, 213.39218%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credits:- Getty Images Credits:- Getty Images