Lower back pain is a fairly common health concern, as many things can cause it. Certain stretches may help reduce pain and strengthen your lower back muscles.
Lower back pain might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, it’s simply a side effect of a sedentary lifestyle or repetitive motions.
While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. Read on to learn seven stretching exercises that can help.
First, a few quick tips
Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.
You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.
00:00 – Intro
00:34 – Child’s pose. stretches your glutes, thigh muscles, and spinal extensors.
01:28 – Knee to chest
01:56 – Piriformis
02:38 – Seated spinal twist
03:07 – Pelvic tilt
03:51 – Cat & Cow
04:57 Sphinx
05:31 – Deep C Breathing
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Healthline Media content is strictly informational and should not be considered medical advice. See a certified medical professional for diagnosis and treatment recommendations.
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Exercises are good but you're so fast especially for beginners.
Thank you ❤
Thank you sister after a bad barbellrow its very good stretch ❤❤❤❤
Too rushed. Give the viewer time to comlete the stretch and then move to next postion. But thank you for the video
I enjoyed the video and found the exercises helped my lower back. I just wish it was easier to follow along. Your timing is fast in the video and It makes it hard to follow along. But nonetheless, thank you for the good stretches.
Thank you, first time today and the pain in my lower back has eased. Can't believe how tight some of my muscles are. Can you hold for longer than 30 secs to get a deeper stretch?
Feel amazing
I swear I feel like someone just fricken cursed me. One minute I was just out the door walking to get my pizza and next my back aches and no amount of ointment or Tylenol relieves the damn pain
Very helpful video ❤❤❤
I was in so much pain but after these exercises I feel so much better. Thank u so much
You created this two years ago and as a 38 year-old man with lower back pain, thank you just thank you it really helps
I could do without the reminder that back pain ruins peoples lives. We know that.
Just this Saturday my waist has been paining serious I can see a big difference when 6am walking however can go down alright am going to take this exercise serious and how it's go
À
Very useful, thank you very much. I have this lower back right side pain for like 4 days and going progressively, I did the stretching and start feeling some relief.
Again, thank you very much!
That was super useful
She sucks
Good video curious if hanging on pullup bar and the back stretch would also help?
I'm doing more kettlebell swings and seems to be helping lower back.
Had a lot of pain for a few days, and this just fixed it! It's not completely gone but wow this was helpful for just one time!
Great video, definitely going to add a couple of these to my morning routine 🙌🏼
Thanks so much going to be adding this into my weekly routine. A follow along video for this would be great.
Ah thanks! I've recently been getting lower back pain (not because of infections i hope haha) but these did help release a lot of the pain! Thanks Healthline!
Can I get ur number 🌚
This helped so much. Thank you ❤
Writing this here so I can come back and see this again
Thank you for the great tips!
Could I also do these on my bed or does it need to be a hard surface?
My back still hurts
Whats her name and is there other videos for other muscles?
Thanks alot
for the piriformis stretch i had a hard time reaching around my leg to pull it up so i used a belt. it that fine or does it compromise the integrity of the exercise
These were great! Thank you!
Thanks that was great
Just got off work and really needed this
WOW 😳? thanks for great exercise amazing
If you are teaching this and it is a first time someone is doing this you are going so fast that you are not allowing them to relax and do the exercises properly.
Perfect
Well would have been a great video to follow along with 🤦🏻♀️.
Thank you for this !
Wow instant pain relief thank you so much
I’m a 19yr dude watching this cause I legit had chronic back pain for like 3 days… am I cooked?
These exercises really helped my lower back stiffness and pain.
5:54, this is maybe like a seated vertical child pose with deep breathing ?