9 Best Lower Back Pain Stretches and Exercises for Relief

Physical inactivity and sedentary work most often lead a modern person to chronic pain in the spine. Pinched nerves, muscle hypertonicity, spinal distortions, stoop – all this is the lot of the average office employee who does not engage in physical activity. For those who recognize themselves in this description, below are exercises for stretching the spine, which can be performed both at home and in the gym.

Downward facing dog or slide pose

This exercise allows you to stretch not only the spine but the entire back surface of the body, including the biceps of the thigh and lower leg. To perform the pose, you should become a plank and push your pelvis up, leaning on your palms and feet. The heels and chest should tend to the floor, thereby stretching the spine more.


Cat Pose

The easiest option for increasing the flexibility of the spine is an exercise while standing on all fours. In this position, while inhaling, the back must be bent like a cat, and while exhaling, it should be rounded as much as possible, stretching each vertebra. The exercise is performed in dynamics, smoothly, in the rhythm of breathing from 5 to 10 cycles.

Stretching the spine while standing in an inclination

In order to stretch the spine safely, it is necessary to tilt the torso to parallel with the floor and rest the palms on the hips. With the effort of the hands, you need to push the body forward, as if lengthening the spine. The more the hands push off the hips, the stronger the impact on the vertebrae.

Standing tilt

Thanks to this option, you can not only stretch the spine without unnecessary effort and coercion but also relax the enslaved muscles of the back and back of the thigh. To do this, from a standing position, you need to tilt the torso and, in a relaxed state, lower along the hips along with the arms. You should not pull your back towards your legs due to the effort of your hands, on the contrary, let your spine relax and stretch under the weight of your body.

Sitting tilt

In this option, for comfortable stretching, you can use loops or a towel that winds up behind the feet. If the flexibility of the muscles is high, then you can grab your feet or lower leg with your hands. To perform the tilt, you need to take a sitting position on the floor, straightening both legs in front of you, then tilt your torso forward and, with the help of your hands, stretch the spine forward, as if lengthening it to the feet. Do not try to lie on your hips, it is important to stretch your back, not your hamstrings.

6. Hang on the horizontal bar

Perhaps the most popular exercise for stretching the spine. No matter how effective it is, you can overdo it by stretching the discs and even cause injury. Therefore, traction on straight arms should be short and comfortable.

Stretching on the Swedish wall

In this option, you can use not only the wall but also any stable support to hold with your hands. Having grabbed the crossbar, you should step back, tilting your torso to parallel with the floor. Holding on tightly with your hands, you need to move the pelvis back, stretching the vertebrae.


Instead of trunk extensions in the hyperextension machine, you can stretch the spine. To do this, you need to take the starting position: fix the feet and place the pelvis on the pillows, and lower your back as low as possible, completely relaxing all the muscles.

Stretching on a fitball

On the one hand, a simple, but on the other hand, unstable exercise, which is best done under supervision, very gently and safely stretches the intervertebral discs. Sitting on the ball, resting your feet on the floor, you need to slowly move to a prone position. The spine must be in contact with the ball. You can straighten your legs and bring your arms back.

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