Back Pain

5 Kinds of Stretches You Can Do to Aid Lower Back Pain

Lower back pain is common and can be problematic if left untreated. You might have to endure walking with a sore, achy back. At the very least, you will be relegated to bed, crippled by pain. The good news is that there are some really easy and effective stretches that can help you deal with lower back pain. 

In this guide, we’ll go over some stretches that you can do to reduce lower back pain. Remember, when completing these exercises, it’s important to pace yourself and relax.

1) Knee to Chest  

The knee-to-chest stretch is simple, but it’s an absolute lifesaver for tight lower back muscles. When you complete this stretch, you’re helping to stretch the psoas muscle, which is a muscle that runs between the pelvis and the lumbar vertebrae.

To do the knee-to-chest stretch, lay on your back on the floor with your knees bent and your feet flat on the ground. Then, slowly bring your knee to your chest and pull it in with your hands. You should feel some severe tension release from your lower back.

2) Bird Dogs

The bird dog is another lower back stretch that works the psoas muscle and also stretches the latissimus dorsi muscle and the hamstrings.

To do the bird dog stretch, start by laying on your stomach. Then, extend your right arm out in front of you while at the same time extending your left leg behind you. You should feel a good stretch in your lower back. Hold this position for at least ten seconds before switching.

3) Wall Sits

Wall sits are a great lower back exercise because they target almost the entire lower body, including the hamstrings, the glutes, and the quads.

Wall sits are simple to do. All you have to do is sit against a wall with your feet flat on the floor and hold the position. When you’re first starting, you might only be able to hold it for a few seconds before your muscles start to cramp, but with practice and patience, you’ll be able to last longer.

4) Hip Stretches

Hip stretches are one of the best exercises you can do to relieve lower back pain. They are great for flexibility.

Not only do they help relieve lower back pain, but they also help prevent low back pain. For maximum lower back pain relief, make sure that you stretch both the muscles in the front and the muscles in the back of your hips.

5) Partial Crunches

There are a variety of things that you can do to work your abs, but crunches are an obvious choice. However, crunches alone aren’t enough to really target your abs. You have to do the right kind of crunches to get the kind of abs you want.

Partial crunches are one of the best abdominal exercises you can do because they target your lower abs.


Lower back pain is a problem that plagues many people and makes them miserable. The truth is, lower back pain is a problem that can be difficult to overcome, but it’s not something that you have to live with. 

At Rhythmic Health, we can help you get back pain relief with our health resources. We provide informative and relevant articles that tackles back pain and weight loss. Browse through our website today to read more. You may also sign up for our newsletter. 

Related Articles: