Stretching For Your Lower Back Pain

Support your lower back with gentle stretching exercises that will restore motion.

If you have experienced lower back pain, you are not alone: approximately 80% of all adults have experienced this problem at some point in their lives. The good news is that with a clear stretching routine, you can relieve aches, prevent future occurrences, and improve your posture to feel better.

There are some simple self-care tips that can help you stay on track and keep your lower back pain under control.

This helpful guide suggests performing a 15-minute strengthening and stretching routine 2-3 times per week to help relieve lower back pain.

Is stretching good for lower back pain?

Stretching is an effective way to reduce lower back pain. It can help flexibility and mobility, improve posture, and increase blood flow. Stretching may also help to relieve stress, which could lead to less tension in the muscles of your lower back.

Stretching is one of many ways to manage low-back pain; however, if you’re experiencing severe or persistent symptoms that interfere with daily life, you should consult an osteopath near you for advice on treatment options (including medication) appropriate for your condition.

Who should make use of this guide?

  • If you want to reduce lower back pain and stiffness and improve movement.
  • You want to incorporate healthy movements into your daily routine.
  • You want simple stretching exercises that can reduce pain and increase mobility.
  • If you want to learn core-based exercises to help maintain your posture and provide more back support.

Why Stretch Your Lower Back?

Stretching is a great way to help your lower back pain. Stretching will ease some of the stiffness and improve flexibility, which can help prevent injury. Additionally, stretching helps with circulation. When you stretch your muscles, it causes them to relax and lengthen, which increases blood flow to those areas and helps pump more oxygenated blood back through your body. This improves circulation throughout the rest of your body.

Benefits of Stretching your Lower Back

  • Muscles and Blood flow Activation – Stretching your lower back can stimulate your muscles and increase blood flow to the area
  • Extends your range of motion in the short term – Lower back stretches can improve your short-term range of motion, allowing you to perform deeper stretches while avoiding undue strain on your lower back when moving.
  • Reduction in Stiffness – Lower back stretches can be a great way to relax the area if you have stiffness or tightness in your lower back or are about to be active.

What will you need for lower back stretching?

  • A foam roller is all that is required. Here is a cheap one:
  • Some space in your own home or workspace.
  • You only need two or three 15-minute sessions per week.
Image by Drazen Zigic on Freepik

Lower Back Stretching You Can Try at Home or at Work:

Stretching exercises for the back can help alleviate pain, improve mobility and flexibility, and decrease the risk of injury. They also promote healthy blood flow throughout your body, which is important for overall health. Lower back stretching is especially beneficial because it helps relieve stress on the spinal column while improving posture by stretching out muscles that support your spine.


Here’s how to perform each stretch:

Foam Rolling Exercises

Learn how to foam roll all the areas of the lower back with these videos below.

Muscle Lengthening Exercises

Learn how to stretch all the areas of the lower back with these videos below.

Muscle Activation Exercises

How often to stretch for lower back pain?

One of the best ways to ease lower back pain is through stretching, but you should be careful not to overdo it. Stretches should never be painful, as this can lead to additional injuries in the area. If you experience pain while performing a stretch, stop immediately and consult an osteopath.

If you do not have any physical limitations that prevent you from stretching your lower back muscles, try doing so every day. Additionally, you must stretch before exercising and after exercising as well! The pain associated with tightness in these areas can be eased by simply spending 15 minutes, twice or thrice a week, on some good old-fashioned stretching.

Image by Drazen Zigic on Freepik

How do you stretch properly?

To achieve the best results, you must stretch gently. You should never feel pain while stretching. If something hurts, stop and try again later. Your stretching session should last at least 30 seconds—some experts recommend starting with a minute but building up as long as you’re comfortable.

Stretching should also be done slowly; don’t bounce or jerk your muscles into positions they aren’t used to—this can cause injury and make things worse!

Finally, remember that proper form is essential for getting the most out of your stretches. Here are some pointers to ensure that yours is correct:

  • Stand tall with an upright posture (straight back). Don’t lean forward or bend at the waist when stretching forward—instead, try bending from your hips instead of rounding them forward (like when squatting). This will keep pressure off joints and promote healthier blood flow throughout your body!
  • Keep knees slightly bent but not locked during all lower body stretches (this will help prevent injury). Those with arthritis may need assistance from another person holding their hands if needed until their balance improves enough that they do not need assistance anymore.

Some Final Tips Whilst Stretching

  1. Start with a warm-up. Stretching should not be done “cold,” or from a completely sedentary or resting state.
  2. Practice a low-strain stretch. Start your stretching routine with a gentle stretch.
  3. Add in a deeper stretch. After you’ve completed your low-strain stretch, you can move on to a deeper stretch.
  4. Breathe during the stretch.
  5. Combine stretches with other activities. Add in some stretching the next time you’re walking the dog, playing with the kids, or starting a round of golf.


Stretching is essential for staying healthy and avoiding injury. It promotes flexibility, strength, and range of motion in your muscles, which helps you perform everyday activities more efficiently. By stretching regularly, you can improve your posture and reduce the risk of back pain caused by poor posture.