Lower back pain can make even the simplest movements feel like a struggle. Whether you’re sitting at your desk, standing for long hours, or recovering from an injury, tension in this area builds up fast. The good news? The correct lower back stretches bring instant relief and help prevent long-term discomfort. You just need to know which ones actually work.
Here’s a breakdown of simple yet powerful stretches that loosen tight muscles, improve flexibility, and keep your spine feeling strong. The third one might surprise you!
Top Lower Back Pain Stretches to Bring Relief
1- Knee-to-Chest Stretch
Lie on your back with your knees bent and feet flat on the floor. Slowly pull one knee toward your chest while keeping the other leg relaxed.
Breathe deeply and hold the position for 20 seconds. If you feel comfortable, gently pull the knee closer without forcing it.
2- Cat-Cow Stretch
Start on your hands and knees with your wrists aligned under your shoulders and your knees hip-width apart. Slowly round your spine, tucking your belly button toward your stomach as you drop your head.
Breathe deeply, then slowly raise your head and arch your back into the opposite position. Repeat this movement several times to loosen tight muscles.
3- Seated Spinal Twist
Sit with your legs straight in front of you. Bend your right knee and place your right foot flat on the floor, crossing it over your left leg.
Slowly rotate your upper body to the right, placing your right arm behind you and your left arm against your right knee. Keep your spine straight as you breathe deeply. Repeat on the opposite side.
4- Child’s Pose Stretch
Begin in a kneeling position with your big toes touching and your knees slightly wider than hip width. Slowly lower your upper body forward, extending your arms straight out on the ground.
Relax your chest toward the floor and breathe deeply. Hold the stretch for 30 seconds, keeping your spine in a neutral position.
Lower back pain doesn’t have to control your life. Whether you want to stay active, avoid surgery, or recover from an injury, we’re here to help.
Schedule your one-on-one session with RecoverRX Physical Therapy today. Call 331-253-2426 or set up a time to Speak With a PT to get started.
5- Pelvic Tilt Stretch
Lie on your back with your knees bent and feet planted firmly on the ground. Tighten your stomach muscles and slowly press your lower back into the floor.
Hold for a few seconds, then release and return to a neutral spine. Repeat several times to improve flexibility and reduce tension.
6- Supine Twist
Lie on your back with your knees bent and feet flat. Slowly rotate both knees to the left side while keeping your shoulders on the floor.
If your pain worsens, adjust your position to feel comfortable. Hold for 20 seconds, then slowly roll your knees to the opposite side.
7- Hip Flexor Stretch
Start in a lunge position with your right leg forward and left knee on the ground. Keep your upper body straight and gently press your hips forward.
Breathe deeply and hold for 30 seconds. Switch sides and repeat the stretch.
8- Bridge Exercise
Lie on your back with your feet flat, hip-width apart, and knees bent. Slowly raise your hips until your body forms a straight line from your knees to your shoulders.
Squeeze your glutes and hold for a few seconds before lowering back down. Repeat several times to strengthen your lower back muscles.
Each of these stretches helps loosen tight muscles and improve mobility. If your pain worsens, stop and consult a physical therapist before continuing.
RecoverRx: One-On-One Physical Therapist Doctor Sessions for Lower Back Pain
Serving the Greater Chicago Area
At RecoverRx Physical Therapy, you get personalized, one-on-one sessions with a Doctor of Physical Therapy. Our clinics serve the greater Chicago area, providing expert care tailored to your specific needs.
Lower back pain limits your movement and affects your daily routine. Our goal is to help you regain mobility, reduce discomfort, and prevent future pain.
Why One-On-One Care Matters
When you see the same physical therapist at every session, your treatment stays consistent and effective. Unlike traditional clinics, we don’t rush appointments or split attention between multiple patients.
Your therapist focuses entirely on your progress. This approach ensures that every exercise, stretch, and manual technique is customized to your recovery.
Our Approach to Lower Back Pain Relief
RecoverRx uses a hands-on, movement-based treatment model designed for long-term results. Your therapy plan includes:
- Comprehensive Assessments – We pinpoint the root cause of your pain to create a targeted recovery plan.
- Manual Therapy – Hands-on techniques relieve tension, improve flexibility, and restore function.
- Customized Exercise Programs – Strength-building and mobility exercises reduce pain and prevent injuries.
- Education and Prevention – We teach you how to maintain a strong, pain-free back through movement and posture adjustments.
Get Back to Living Pain-Free
Lower back pain doesn’t have to control your life. Whether you want to stay active, avoid surgery, or recover from an injury, we’re here to help.Schedule your one-on-one session with RecoverRX Physical Therapy today. Call 331-253-2426 or set up a time to Speak With a PT to get started.
