Whether you’re chasing after your kids, tackling yard work, or wrapping up a workout, lower back pain can sneak in and slow you down. In fact, up to 80% of people experience low back pain at some point in their lives, according to the National Library of Medicine.
Gentle stretching can make a big difference. By improving blood flow, easing tight muscles, and increasing flexibility, these movements may help reduce discomfort and keep you moving more freely.
Below, you’ll find three simple stretches designed to release tension in your lower back.
Note: Always check with your doctor before starting a new exercise or stretching routine—especially if you’ve been diagnosed with back issues. You want to ensure that these strethces are appropriate and will not worsen your condition.
1. Knee to Chest
This stretch is a simple yet effective way to release tension in your lower back and hips. It helps improve flexibility, reduces stiffness, and promotes relaxation—all while targeting muscles that often tighten up from sitting or daily activities.
How to Do a Knee to Chest Stretch:
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Lie on your back with your legs extended.
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Pull your right knee slowly to your chest until you feel a comfortable stretch, keeping your left lag fla on the floor.
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Hold for 20–30 seconds, then release and switch to your left leg.
2. Spinal Twist
This stretch promotes spinal mobility, improves posture, and encourages deep breathing, making it both a physical and mental reset.
How to Do a Spinal Twist:
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Lie on your back with your knees bent and feet flat on the floor.
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Extend your arms out to the sides in a “T” position.
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Slowly drop both knees to the right side while keeping your shoulders pressed firmly into the ground.
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Hold for 20–30 seconds
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Bring your knees back to center, then repeat on the opposite side.
3. Gentle Back Extension
A gentle back extension, or Gentle Upward Dog, is an excellent stretch for relieving lower back tension and improving posture. By pressing the chest up while lying on the stomach, this move lengthens the front of the body, gently arcs the spine, and strengthens supporting muscles.
How to Do a Gentle Back Extension:
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Lie flat on your stomach with your legs extended and the tops of your feet pressing into the floor.
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Place your palms flat on the ground under your shoulders.
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Inhale as you slowly press into your hands, lifting your chest off the ground.
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Hold for 15–20 seconds, breathing deeply.
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Exhale and slowly lower back down to the floor.
Your lower back works hard every day—whether you’re lifting, bending, or simply sitting at a desk. Adding these three stretches to your routine can help you ease tension, improve flexibility, and support long-term back health.
Sources:
Martin, B. I., Tosteson, A. N. A., Lurie, J. D., & et al. (2014, October 28). Back pain in the United States. In Variation in the care of surgical conditions: Spinal stenosis: A Dartmouth Atlas of Health Care Series [Internet]. The Dartmouth Institute for Health Policy and Clinical Practice. Retrieved September 8, 2025, from https://www.ncbi.nlm.nih.gov/books/NBK586768/