Best Stretches for a Stiff Lower Back: Relieve Pain & Improve Mobility

Effective Lower Back Stretches to Alleviate Stiffness and Discomfort

If you suffer from lower back stiffness, these therapeutic stretches can provide immediate relief and long-term flexibility. Backed by physical therapists, these moves target the root causes of tight lower back muscles and spinal tension.

1. Knee-to-Chest Stretch (Lumbar Decompression)

How to do it:

1. Lie on your back with knees bent
2. Bring one knee toward your chest
3. Hold for 20-30 seconds
4. Switch legs
5. Repeat 2-3 times per side

Benefits:

• Releases tension in erector spinae muscles
• Gently stretches glutes and hamstrings
• Improves spinal mobility

“This is my go-to stretch for clients with acute lower back stiffness—it provides instant relief.” — Dr. Lisa Chen, DPT

2. Cat-Cow Stretch (Spinal Mobilization)

Step-by-step:

• Start on hands and knees (tabletop position)
• Inhale: Arch back, lift head (Cow)
• Exhale: Round spine, tuck chin (Cat)
• Flow smoothly for 1 minute

Why it works:

• Increases intervertebral disc lubrication
• Relieves facet joint compression
• Enhances core awareness

3. Child’s Pose (Lower Back Relaxation)

Proper form:

1. Kneel on floor, toes together
2. Spread knees hip-width apart
3. Fold forward with arms extended
4. Rest forehead on floor
5. Hold 30-60 seconds

Therapeutic effects:

• Lengthens spinal extensors
• Reduces sciatic nerve tension
• Promotes diaphragmatic breathing

4. Seated Spinal Twist (Rotational Mobility)

Execution:

• Sit with legs extended
• Bend right knee, cross over left leg
• Twist torso to right, left elbow to knee
• Hold 20 seconds per side

Key benefits:

• Improves thoracolumbar rotation
• Releases quadratus lumborum tension
• Stimulates digestive organs

5. Pelvic Tilts (Core Activation)

How to perform:

• Lie on back with knees bent
• Flatten lower back against floor
• Engage core muscles
• Hold 5 seconds, release
• Repeat 10-15 times

Functional advantages:

• Strengthens transverse abdominis
• Corrects anterior pelvic tilt
• Prevents future stiffness

Pro Tips for Maximum Effectiveness

• Warm up first with 5 minutes of walking
• Breathe deeply during each stretch
• Avoid bouncing—hold stretches statically
• Stretch daily for best results
• Combine with foam rolling for enhanced relief

When to Seek Professional Help

Consult a doctor or physical therapist if you experience:

• Radiating leg pain
• Numbness or tingling
• Pain lasting >2 weeks
• Loss of bladder/bowel control