[?] Subscribe To This Site

WELCOME

ESSENTIALS

SCIATICA

STRETCHING

SURGERY TOPICS

EXTRAS

Best Lower Back Stretches
to Relieve Lower Back Pain

Lower Back Stretches Anyone Can Do

3-Part Somatic Pelvic Tilt

The Somatic Pelvic Tilt is the first in a series of extremely gentle back stretches designed for those experiencing significant pain.

However, it also serves as an excellent morning or end-of-the-day back stretching technique for anyone who wants to improve lumbar mobility.

New videos being added weekly... Be sure to sign up for my newsletter, Back Answers, so I can let you know when they go live on the site.

Gluteal Lower Back Stretches for Lower Back Pain and Sciatica

Part 1

Part 2

See also:

Sciatica Stretches
Morning Stretch: The Pelvic Tilt
Spinal Twist Stretch
Gluteal Stretches
Leg Stretches

Complete list of lower back stretching exercises here.

Cat Stretch

This is one of the easiest lower back stretches. Most individuals can perform it quite easily and comfortably. It’s also a wonderful, simple movement for either first thing in the morning, or last thing at the end of the day.

Brief description - On hands and knees, gently arching the spine, first in one direction and then the other, with coordinated breathing.

Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort.

The Movement

1) Position yourself on your hands and knees, either on your bed or on the floor.

Neutral Cat Stretch

2) Very slowly, raise your head. As you do this, allow your belly to open downward toward the floor, and your back to fall into an arch. Move only as far as comfortable. Feel a nice stretch.

Extended Cat Stretch

3) Then stretch your spine in the opposite direction by dropping your head, your chin moving toward your chest, while your back raises toward the ceiling. Move only as far as comfortable. Feel a nice stretch.

Flexed Cat Stretch

4) Repeat this movement back and forth 5-10 times. As you repeat, try to increase you range of motion, little by little.

5) Once the movement feels comfortable, it can be very beneficial to add a coordinated breath...

6) Breathe in as you raise your head and expand your belly toward the floor, arching downward.

7) Breathe out as your chin moves toward your chest, and your back arches toward the ceiling.

8) Repeat this movement with coordinated breathing 5-10 times. As you repeat, try to increase you range of motion, little by little.

Full-Body Mobilizer

This is a more dynamic and complex movement among the lower back stretches offered by this site. It’s broken down into two parts. Please make certain you’re able to do Part 1 comfortably before moving on to Part 2. In fact, if Part 1 feels quite difficult, you may need to stick with The Basic Cat Stretch for a while and perhaps also pursue some lower back treatment.

Basic description - From a standing bent forward position, stretching the back and hamstrings, and then adding arm mobilization.

Goal - To dynamically relieve pressure on the lower back by lengthening the hamstrings, stretching the spine, and mobilizing the upper body.

The Movement in 2 Parts

Part 1 – Basic movement

1) Stand with your feet hip-width distance apart, your knees soft and slightly bent.

Neutral standing position

2) Slowly drop your chin to your chest. Then, leading with your head moving toward the floor, gently bend forward at the waist until your hands reach your knees.

Chin to chest

Begin forward bending

Hands resting on knees

3) Use your hands on your knees for support and keep your knees soft, bending as needed for comfort.

4) If you can bend down far enough so that your elbows are on your knees, do so. If that’s too challenging, remain with your hands on your knees.

5) From this supported position (either hands or elbows on knees), slowly straighten your right knee while allowing the left knee to bend further. Feel that stretch.

Right leg stretch

6) Return right knee to a bent position. Now straighten your left knee, while allowing the right knee to bend further. Feel that stretch.

Left leg stretch

7) Gently and slowly alternate back and forth 5-10 times for each leg, straightening and stretching one leg at a time.

CAUTION! Do not straighten both legs at the same time! This can create too much pull and can be too strenuous for many lower backs.

Part 2 – Adding arm movement

1) Begin from the supported position of your elbows resting on your knees. (Steps 1-5 from Part 1 will get you there.)

2) Slowly straighten your right knee while allowing the left knee to bend further. Remain in this position.

3) With your right arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your left elbow on your knee. Feel that stretch.

Right arm reach

4) Bring your right arm back down, and return your right knee to a bent position. Rest your right elbow on your right knee again.

5) Slowly straighten your left knee while allowing the right knee to bend further. Remain in this position.

6) With your left arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your right elbow on your knee. Feel that stretch.

Left arm reach

7) Bring your left arm back down, and return your left knee to a bent position. Rest your left elbow on your left knee again.

8) Repeat this movement 5-10 times on each side. See if you can make a smooth transition from one aspect of this lower back stretches movement to the next.

Return to Top of Best Lower Back Stretches

Return to Stretching Exercises Main Page

Go to Lower Back Pain Answers Home Page

Best Lower Back Stretchesto Relieve Lower Back Pain

New! Comments

Best Lower Back Stretches
to Relieve Lower Back Pain