8 Best Lower Back Pain Stretches and Exercises for Relief

While getting older, people get familiar with lower back pain, which can cause them constant pain and tingling, or even numbness in that area. The main causes of this pain are muscle strain, a poor posture or just aging.
But before getting to stretching and exercising, you need to identify what kind of pain you are suffering from, is it acute or chronic. Acute back pain is the common one, it lasts only few days or a week, while chronic pain tends to last more than 3 months.
The best common way to prevent or ease pain from your lower back, is to be physically active by doing regular stretches and help strengthen the muscles of your lower back.
We are providing here few successful stretches that helps you to relieve your pain, even though they are simple, but you should pay attention to breathing comfortably and do your exercise smoothly and slowly.


It is a gentle pose that helps you stretch various parts of your body, such as the back, hips, and thighs. It helps relieve pain all along your spine.
To do a child’s pose, follow these steps:


  • Hands and knees on the ground.
  • Spread your knees as possible, walk your hands out in front of you.
  • Rest your belly on your thighs.
  • Extend your arms in front of your body and your palms should be facing up.
  • Keep attention to your breathing and try to relax any area of tension.
  • Hold this pose as long as you like while breathing smoothly.
  • You may find that pose uncomfortable at first, you can use a cushion and put your forehead on it.


The knee-to-chest stretch focuses on your muscles of the lower back, it helps relax the hips, thighs and give you ultimate relaxation.
To do a knee-to-chest stretch, follow these steps:

  • Lie on your back like a sleep pose, with your heels touching the floor.
  • Pull one knee gently and place it to your chest, until you feel a stretch in the area of your lower back.
  • Draw your right knee into your chest as comfortable as possible, while avoiding lifting your hips.
  • Breathe deeply, and keep the other leg relaxing.
  • Keep this pose for 30 seconds to 1 minute.
  • Repeat the process with the other leg.

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