When it comes to exercising your back, the lats and upper back muscles probably get most of the focus, and properly so. A strong mid and upper back are key friends in your body’s overall functioning, creating powerful upper body pulls, and even in constructing that V-taper.
But disregard conditioning your lower back at your peril. Lower back strength provides the basis for most lower and upper body actions. With a stronger, more stable lower back, you’ll be able to squat more weight and deadlift more. Not only that, but you’ll gain the ability to move and rotate with increased strength and explosiveness.
Below, you’ll find the greatest lower back workouts to make this section of your body shine. You’ll also learn how to protect your lower back when lifting, as well as all the strategies and tips you’ll need to optimize your results.
13 Best Lower Back Exercises
- Child’s Pose
- Cat-Cow Stretch
- Cobra Pose
- Seated Forward Bend
- Knee-to-Chest Stretch
- Piriformis Stretch
- Seated Twist
- Wall Angels
- Hamstring Stretch
- Child’s Pose with Side Stretch
- Pelvic Tilts
- Spinal Twist
- Hip Flexor Stretch
Stretching exercises can be helpful in relieving lower back pain and improving flexibility. Here are 13 stretches for lower back pain that can help alleviate discomfort and tension. Remember to consult with a healthcare professional or physical therapist before starting any new exercise routine, especially if you have a history of lower back issues.
1. Child’s Pose
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Child’s Pose is a gentle and relaxing yoga pose that helps to stretch the hips, thighs, and lower back. It also promotes deep breathing and can provide a sense of calm and relaxation. As you hold the pose, focus on releasing any tension in your body and allowing yourself to surrender to the pose. Feel the gentle stretch in your spine and enjoy the sensation of grounding and centering yourself.
Take deep breaths in and out, letting go of any stress or tension with each exhale. After holding the pose for 20–30 seconds, slowly come out of it by gently lifting your torso and sitting back up on your heels.
2. Cat-Cow Stretch
Start on your hands and knees, arch your back (the “cat” position), and then lift your head and tailbone (the “cow” position). Repeat this motion for 1-2 minutes. This simple exercise, known as cat-cow pose in yoga, is a great way to stretch and strengthen your spine.
The alternating movement between the cat and cow positions helps to increase flexibility, relieve tension, and improve posture. As you move through the sequence, focus on syncing your breath with each movement, inhaling deeply as you arch your back and exhaling as you round it.
3. Cobra Pose
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Lie face down with your hands under your shoulders and push your upper body up, keeping your hips on the ground. Hold for 20–30 seconds. This stretch is great for relieving tension in the lower back and opening up the chest. As you push your upper body up, try to keep your shoulders relaxed and away from your ears. Remember to breathe deeply throughout the stretch and slowly lower back down to the starting position.
4. Seated Forward Bend
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Stand with your feet hip-width apart, bend at the hips, and reach for your toes. Hold for 20–30 seconds. This yoga pose helps to stretch the hamstrings and release tension in the lower back. As you fold forward, focus on lengthening your spine and relaxing your neck and shoulders. Remember to breathe deeply and let gravity gently pull you deeper into the stretch. To continue targeting your wide back, you can incorporate exercises such as bent-over rows, pull-ups, and lat pulldowns.
These exercises specifically target the muscles in your back, helping to build strength and width. It’s important to maintain proper form during these exercises to prevent injury and maximize results. Additionally, incorporating exercises that target other muscle groups, such as the chest and shoulders, can also help to enhance the appearance of a wider back. Remember to always warm up before starting your workout and cool down afterwards to prevent muscle strain.
5. Knee-to-Chest Stretch
Lie on your back, bring one knee toward your chest, and hold it with both hands. Hold for 20–30 seconds, and then switch legs. To perform the knee chest position, start by lying on your back. Bring one knee towards your chest and hold it with both hands.
Hold this position for about 20 to 30 seconds, allowing your muscles to stretch and relax. Afterwards, switch legs and repeat the stretch on the other side. This exercise helps to relieve tension in the lower back and increase flexibility in the hips and glutes.
It also helps to improve circulation, reduce stiffness, and alleviate lower back pain. By regularly practicing the knee chest position, you can improve your overall posture and mobility. Remember to breathe deeply and relax your body as you hold the stretch, allowing your muscles to fully release and benefit from the exercise.
6. Piriformis Stretch
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Lie on your back, cross one ankle over the opposite knee, and gently pull the knee towards your chest. Hold for 20–30 seconds, and then switch legs. To perform piriformis stretches, start by lying on your back. Cross one ankle over the opposite knee and gently pull the knee towards your chest. Hold this position for about 20 to 30 seconds, and then switch legs to stretch the other side.
This stretch helps to loosen and lengthen the piriformis muscle, which can become tight and contribute to hip and lower back pain. It also helps to improve flexibility in the hips and alleviate sciatic nerve pain. Make sure to breathe deeply and relax into the stretch for maximum benefit.
7. Seated Twist
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Seated Twist exercise is an easy spinal twist that opens up the hips and extends the chest, shoulders, and upper, and lower back. It’s a terrific position to ease discomfort in the neck and upper back. It’s an amazing thing to do every day.
8. Wall Angels
Stand with your back against a wall and move your arms up and down to create “angel” shapes. This helps improve shoulder and upper back workouts, which can alleviate lower back pain. By performing this exercise regularly, you can strengthen the muscles in your upper body and improve your posture.
Additionally, the “angel” motion helps to stretch out any tightness or tension in your shoulders and upper back, providing relief from discomfort. Incorporating this exercise into your routine can contribute to a stronger, more balanced body and may help prevent future episodes of lower back pain.
9. Hamstring Stretch
Sit with one leg straight and the other bent. Reach for your toes on the extended leg, keeping your back straight. Hold for 20–30 seconds on each leg. To perform hamstring sets, start by sitting on the floor with one leg straight and the other bent. Reach forward towards your toes on the extended leg, making sure to keep your back straight. Hold this stretch for 20–30 seconds on each leg, focusing on feeling a gentle pull in your hamstring muscles. Repeat this exercise several times to effectively stretch and strengthen your hamstrings.
10. Child’s Pose with Side Stretch
In the child’s pose position, walk your hands to one side to feel a stretch along your side. Hold for 20-30 seconds on each side. This stretch is great for releasing tension in the muscles of your back and sides. It also helps to open up the chest and improve flexibility in the spine. Remember to breathe deeply and relax into the stretch, allowing your body to sink deeper into the pose with each exhale.
11. Pelvic Tilts
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Lie on your back with your knees bent and your feet flat on the floor. Gently tilt your pelvis up and down to relieve tension in the lower back. This simple exercise helps to stretch and strengthen the muscles in the pelvic area. As you tilt your pelvis up, you engage the abdominal muscles, leading to increased core stability. Conversely, when you tilt your pelvis down, you lengthen and stretch the lower back muscles, providing relief from stiffness and discomfort. Regularly practicing pelvic tilts can contribute to improved posture and overall spinal health.
12. Spinal Twist
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Sit with one leg bent and the other crossed over it. Twist your upper body in the opposite direction of the bent leg. Hold for 20–30 seconds on each side to perform the standing twist yoga pose. Start by standing with your feet hip-width apart. Begin to bend your knees slightly and engage your core muscles. Place your right hand on your left thigh and extend your left arm straight up towards the ceiling. As you exhale, twist your torso to the left, bringing your left arm across your body and placing it on the outside of your right thigh. Gently press against your thigh to deepen the twist.
Hold this pose for 20–30 seconds, allowing yourself to breathe deeply and fully. Repeat on the other side by switching the position of your legs and twisting in the opposite direction. Remember to listen to your body and only go as far as feels comfortable for you. Enjoy the stretch!
13. Hip Flexor Stretch
Kneel on one knee with the other foot in front. Gently push your hips forward while keeping your upper body straight. Hold for 20–30 seconds on each side. This stretch helps to loosen and lengthen the hip flexor muscles, which can become tight and shortened from sitting for long periods or engaging in activities like running or cycling.
By maintaining proper form and holding the stretch for an adequate amount of time, you can effectively improve flexibility and reduce any discomfort or pain in the hips. Remember to breathe deeply and relax into the stretch for optimal results.
