6 Easy Stretches to Ease Lower Back Pain

Sitting at a desk all day is hard on your body – and your back may be paying the price. Many people experience back pain at some point in their life, but it's more common with people who sit for long periods.

Lower back pain can often be the result of tight muscles in your lower back, glutes, hips, or legs from long hours at a desk, an unsupportive chair, bad posture, or incorrect positioning of your computer. [1,2]

Because back pain may also be a symptom of injury, illness, or arthritis, it's always a good idea to confirm the source of your back pain with a health care practitioner. [3] You should never ignore sharp pain, stiffness, aching, or any discomfort in your lower back.

Daily Stretches for Lower Back Pain

In addition to practising proper posture and building more movement into your workday, stretching can help you relieve pain and tightness in the muscles that support your lower back. It can also help reduce the risk of worsening existing back problems. [4]

Incorporate these six stretches into your day to ease your lower back pain. [5] Where possible, we provide variations for performing the stretches on the floor and while sitting or standing. Make sure to perform the stretches slowly and gently, and breathe while holding the stretches. Perform each stretch daily with the goal of working up to 60 seconds per stretch.

1. Knee-to-chest stretch ^[5]

The knee-to-chest stretch helps relieve pressure from your spine while gently stretching your back muscles to ease tension. [1,6]

• Lie on your back and bend your knees at a 90-degree angle while keeping your feet flat on the floor.
• Using both hands, grasp one knee and gently pull it toward your chest. Keep the other foot flat on the floor.
• Keeping your lower back pressed to the floor, hold the stretch for 15–30 seconds.
• Lower your leg to the starting position and repeat the stretch with your other leg.
• Perform the stretch 2–4 times with each leg.

Variations of the knee-to-chest stretch:

If you are more comfortable lying flat, you can perform this stretch while keeping one leg flat on the floor and pulling the other knee to your chest.

2. Bridge stretch ^[5]

The bridge stretch engages and helps stabilize the muscles that support your lumbar spine (lower vertebrae of the spine) and pelvis. [7] Stretching these muscles can help relieve lower back pain by increasing joint motion. [5,6]

• Lie on your back and bend your knees at a 90-degree angle while keeping your feet flat on the floor.
• Relax your spine in a neutral position and tighten your abdominal muscles.
• Squeezing your gluteal muscles, lift your hips upwards until your shoulders, hips, and knees are in line.
• Hold the stretch for 6 seconds while taking relaxed breaths.
• Slowly lower your hips to the starting position and relax for a few breaths.
• Repeat the stretch 8–12 times.

Variations of the bridge stretch:

You can also perform this stretch with an exercise ball. To do this version, position your calves on top of an exercise ball and your arms out to the sides for support.

3. Cat-cow stretch ^[5]

The cat-cow stretch alternates between stretching the muscles that you use to flex (bend forward) and extend (bend backward) your spine. [1]

• On a flat surface, position yourself on your hands and knees, keeping your hands shoulder-width apart and your knees hip-width apart.
• Relax your head, touching your chin to your chest.
• Round your spine up toward the ceiling until you feel a gentle stretch along the length of your back, holding the stretch for 15–30 seconds.
• Return to the starting position with a flat back while staying on all fours.
• Reverse the stretch position by lifting your face and tailbone toward the ceiling while pressing your stomach toward the floor, holding the stretch for 15–30 seconds.
• Perform the sequence 2–4 times.

Variations of the cat-cow stretch:

If you are uncomfortable on all fours, you can perform a modified version of this stretch by standing with your hands on your hips and your feet hip-width apart.

4. Piriformis muscle stretch ^[5]

Your piriformis muscle is a hip rotator that can have a direct impact on your lower back muscles. [6] Stretching can increase the flexibility and mobility of this muscle, helping to reduce pressure on the nerves within your spine. [2]

• Lie on your back with your knees bent and both feet flat on the floor.
• Lift your left leg and rest your ankle on your right knee.
• Using your hands, grab your left knee and slowly pull it toward the opposite shoulder until you feel a stretch in your gluteal and hip muscles.
• Hold the stretch for 15–30 seconds.
• Perform the stretch on your other leg and repeat 2–4 times.

Variations of the piriformis muscle stretch:

You can also perform this stretch while seated in a chair and keeping a straight-back posture.

5. Pelvic tilt stretch^[5]

The pelvic tilt stretch engages your pelvic floor muscles and supports your lower back vertebrae, helping to increase lower back movement. [4]

• On a firm, flat surface, lie on your back with your knees bent and both feet flat on the floor.
• Gently pull in your stomach muscles while pressing your lower back into the floor and rocking your hips and pelvis back.
• Hold the stretch for about 6 seconds and return to the starting position.
• Repeat the stretch 8–12 times.

Variations of the pelvic tilt stretch:

You can also perform this stretch in a sitting position with your hands behind your head and your pelvis positioned at the back of your chair. [4] If a standing position is more comfortable for you, stand with your hands on your hips and gently rock the top of your hips backward, flattening your lower back. [5]

6. Front hip stretch ^[4]

The front hip stretch can help relieve tension in your lower back and increase the range of motion in your hips. If you have enough room behind you, you can use an armless chair right at your desk to perform this stretch. [4]

• Sitting with your left buttock off the edge of your chair, extend your left leg straight back with your knee facing the ground and your heel pointed up.
• Keeping your lower back straight (not arched), further extend your left leg until you feel a gentle stretch in your left hip.
• Repeat the stretch on your right leg.

Variations of the front hip stretch:

You can also perform this stretch in a standing position at your desk by placing your front foot flat on your chair and extending your back leg.

Keeping your Workday Pain-free

Don’t let lower back pain be part of your workday. Even if you spend hours a day in front of a computer, you can avoid the build-up of painful tension in your lower back muscles by keeping a proper posture and taking regular breaks to stand up, move, and stretch.

You can also use a variety of natural supplements to support healthy joints and relieve joint pain naturally – including the joints in your lower back.

Sign up for our newsletter for more natural health and lifestyle tips, and special offers!