13 Best Lower Back Stretches

Laying on your back, gently pull your knees to your chest, holding for a second, then extending your arms back out straight. Hold for 20 seconds, repeat 5 repetitions, perform 3 times per day. 

Knee to Chest

With your feet on the ground, bend your knees and gently move them from side to side in a windscreen wiper motion. This exercise for lower back pain works by gently rotating your lumbar spine. Rotate to each side 10 times. Perform 3 times per day. 

Knee Rotation

Laying on your stomach, gently press up and extend your lower back. Do not hold this, but repeat the movement 10 times, for 3 sets, three times per day. If this stretch feels too strong you can adjust it by resting on your forearms. 


Tuck one foot behind the other knee, then gently pull your leg across. Hold the stretch for 20 seconds, repeat 5 times each leg, and perform 3 times per day. 

Lower back rotation

Start on your hands and knees, gently curve and flatten your mid back 20 times. 


Start with your knees apart and toes touching. Reach out in front of you and sit your bum back towards your heels. Hold this pose for 30 seconds, repeat 5 times. 

Child’s Pose

also see

also see

5 Easy, Relaxing Stretches for Stress Relief