Lower back pain is a common issue that can affect your daily life, but incorporating the right lower back stretches into your routine can provide relief and even prevent future discomfort. Stretching helps improve flexibility, increase blood flow to the muscles, and release tension that builds up from poor posture or repetitive strain. Below, we’ll guide you through four easy stretches you can do at home to alleviate lower back pain.

1. Child’s Pose Stretch

The Child’s Pose is a gentle stretch that relaxes your lower back, improves mobility, and relieves tension. It’s a great way to start your stretching routine.

How to Perform:

1. Start on your hands and knees on a yoga mat or soft surface.
2. Push your hips back towards your heels while keeping your arms extended forward.
3. Lower your chest toward the ground and rest your forehead on the mat.
4. Hold the position for 20-30 seconds, breathing deeply.

This simple stretch helps elongate the spine and relieve pressure in the lower back muscles.

2. Knee-to-Chest Stretch

This stretch targets your lower back and hip muscles, reducing tension and improving flexibility.

How to Perform:

1. Lie flat on your back with your legs extended.
2. Bring one knee up toward your chest, holding it with both hands.
3. Gently pull your knee closer to your chest while keeping the opposite leg straight.
4. Hold the position for 15-20 seconds, then switch legs.

Incorporate this stretch into your daily routine for effective relief from tight lower back muscles.

3. Cat-Cow Stretch

The Cat-Cow stretch is a dynamic movement that increases flexibility and strengthens the muscles supporting your lower back.

How to Perform:

1. Begin on your hands and knees in a tabletop position.
2. Inhale and arch your back, lifting your head and tailbone (Cow Pose).
3. Exhale and round your back, tucking your chin to your chest and drawing your belly button in (Cat Pose).
4. Repeat the movement for 8-10 repetitions, moving slowly and intentionally.

This stretch not only improves your lower back but also promotes better posture and spinal alignment.

4. Seated Spinal Twist

This stretch improves spinal flexibility and helps relieve tension in the lower back.

How to Perform:

1. Sit on the floor with both legs extended forward.
2. Bend your right knee and cross it over your left leg, placing your right foot flat on the ground.
3. Place your right hand behind you for support and your left elbow outside your right knee.
4. Gently twist your torso toward your right side, looking over your shoulder.
5. Hold for 15-20 seconds, then switch sides.

The seated spinal twist is an effective way to release tightness in your lower back and hips.

Why Stretching Matters for Lower Back Pain

Consistently practicing these lower back stretches can reduce pain, improve your flexibility, and strengthen the muscles supporting your spine. If you sit for extended periods or engage in physically demanding activities, adding these stretches to your daily routine can prevent stiffness and injury.



For those experiencing persistent lower back pain, chiropractic care can provide additional support. At Estner Injury Centers, we specialize in addressing the root causes of back pain and creating personalized care plans to improve your quality of life.

Take Action for a Pain-Free Back

Lower back pain doesn’t have to control your life. Start incorporating these lower back stretches into your routine and experience the difference they can make. If you need professional help for ongoing discomfort, contact Estner Injury Centers in Rhode Island today. We serve Providence, Cranston, North Smithfield, and Pawtucket, offering expert chiropractic care tailored to your needs.