Lower back pain can easily destroy your day, render you unproductive, or just simply steal your good mood.
If this applies to you, keep reading about the Lower Back Stretches for quick pain relief.
Sadly, you might be surprised just how common of a problem that is – according to a study published in 2020, lower back pain has been the leading cause of “years lived with disability”.
My usual advice for people who suffer from lower back pain is to address the underlying cause of their back problems.
In most cases, this will involve finding out which positions/movements trigger pain and avoiding them (obviously) as a first step.
Second, most people would require working on correcting poor movement habits and strengthening weak muscles such as the core and back.
This isn’t a simple solution, it takes time and dedication but it’s what brings long-term pain relief.
With all that said, I understand that sometimes you just want a quick pain solution (even if it’s temporary).
So, if that’s you, I’m glad you’re here.
Keep reading to see 5 super easy, yet effective lower back stretches for quick pain relief.
Related read to the Lower Back Stretches For Quick Pain Relief article:
8 Lower back stretches to relieve tight and painful back
Lower back stretches for quick pain relief
- Child’s pose
- Legs on chair pose
- Counter stretch
- Wide squat wall stretch
- Sitting stretch
1. Child’s Pose (Balasana)
I have to start with Child’s pose since it’s one of my favorite yoga poses not just for lower back pain relief but for overall mind and body relaxation.
I think we often underestimate the role that negative stress plays in our muscles. Prolonged stress causes muscle tension that can lead to stiffness, pain, and discomfort.
For that reason, I try to practice the Child’s pose daily.
Not only does it help with stretching out the back muscles, decompressing the spine, and opening the hips, but it’s a great way to relax the mind as well.
Focus on slow, elongated inhales and exhales.
I find that it usually takes some time for the body and mind to calm down and surrender to the relaxing pull of gravity.
Be patient and focus on enjoying the stillness of the pose.
Related read to the Lower Back Stretches For Quick Pain Relief article:
10 Anterior Pelvic Tilt Stretches To Relieve Lower Back Pain
2. Legs on Chair Pose
This is not exactly a stretch but a pose that will deliver quick lower back pain relief nonetheless.
I love it because it’s so easy and simple, yet delivers so much relaxation and ailment relief.
I find that this pose also helps with sciatica pain as well.
Simply lie on your back and elevate your calves and feet on a chair. Aim for a 90-degree angle in your knees.
Pregnancy Tip
If you’re pregnant (as I am at the moment of writing and publishing this article) you’ve probably been told already that you should avoid lying on your back in the 2nd and 3rd trimesters.
Unfortunately, this makes this pose one to avoid during pregnancy.
The pose allows for maximum relaxation for your lower back muscles.
It lets your back get comfortably flat to the floor without the weight of the legs pulling it into a lumbar curve had they been just straight on the ground.
You can also use the legs-on-chair pose for meditation or breathing exercises.
3. Counter Stretch
Another one of my favorite lower back stretches for quick pain relief is that I do daily.
It’s especially helpful for people who spend long hours in front of a screen.
This lower back stretch will lengthen your spine, open your chest, and give you the much-needed pain relief you’re after.
How to perform:
- I prefer doing this against a wall, but you can also use the back of a chair or a counter.
- Stand facing the wall and place your palms at around shoulder height on it, spreading your fingers.
- Keeping your hips above your feet, lean your torso forward and let your chest sink.
- You want to have your shoulder blades relaxed but quads and thighs engaged.
- If you need to, take a few steps back until you reach a 90-degree angle.
- Try to arch your lower back so that your back flattens.
- Your knees don’t need to be straight, do as best as you can.
- Lock your elbow joints and don’t let your hands slip down.
- Hold the stretch for at least 30 seconds and don’t forget to breathe deeply while doing it.
Related read to the Lower Back Stretches For Quick Pain Relief article:
10 Simple Desk-Friendly Chair Stretches To Relieve Muscle Pain
4. Wide Squat Wall Stretch
Let’s keep utilizing the wall and continue with another one of my favorite stretching exercises.
The wide squat wall stretch is in a way similar to the legs-on-chair pose in the sense that it brings similar relaxation to your spinal and lumbar muscles.
This stretch however brings the bonus of opening the hips and we know that tight hips can often contribute to lower back pain.
Plus, it’s an overall very relaxing, easy stretch that lets your nervous system calm down and restore.
How to perform:
- Sit against the wall (as close as you can) and lie back.
- Position your feet on the wall as you would if you were squatting on it.
- Toes pointing slightly out, knees in line with toes.
- Scoot your butt as close to the wall as you can.
- The closer you get, the more intense the hip stretch.
- You can keep your arms by your sides or extend them overhead to add a shoulder stretch too.
- Once again, breathe deeply and hold for at least 30 seconds.
Related read to the Lower Back Stretches For Quick Pain Relief article:
7 Anterior Pelvic Tilt Exercises To Fix Painful Lower Back
5. Sitting Stretch
I’m continuing with the wall trend here and we’re gonna hang around it for another gentle and easy lower back stretch.
I know it looks way too simple but I promise you, you’re gonna feel it along the posterior side of your legs – from calves to hamstrings.
You’re also likely to feel a slight stretch/pull in your entire back.
How to perform:
- Sit with your back against the wall with your legs stretched.
- Try to bring your hips as close as possible to the wall and align them with your shoulders (they should be in one line), so that your back is straight.
- It’s also important to keep your legs straight and your toes pointing up.
- Hold for 30 seconds at a time.
Related read to the Lower Back Stretches For Quick Pain Relief article:
8 Lower back stretches to relieve tight and painful back
Frequently Asked Questions: Lower back pain and stretching
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Can stretching cure lower back pain?
Unfortunately, stretching on its own is highly unlikely to cure lower back pain.
The usual path for long-term healing results is to 1) identify what’s the cause of the pain and what movements/postures trigger it and 2) modify movement patterns to avoid pain and work on strengthening key muscle groups to support the spine.
Here’s a great list of exercises to start strengthening the muscles most often responsible for lower back pain: Anterior Pelvic Tilt Exercises To Fix Painful Lower Back
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What causes lower back pain?
There can be many reasons for lower back pain, including muscle or ligament strain, bulging disc, or arthritis.
Unfortunately, these are just the results and not the root cause of the pain.
The pain usually occurs when there’s already some structural damage to some of the building blocks of the spine.
Unless it’s an unfortunate accident or sudden injury, this structural damage usually happens over time and as a result of continuously overstepping the biological limits of your spine and the surrounding muscles and ligaments.
These limits will depend on a lot of factors such as your genetics, age, training habits, and injury history.
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Can stretching cause lower back pain?
Sometimes stretching can, in fact, make the pain worse.
Since the cause of the pain is highly individual, it makes sense that certain movements and positions may trigger pain for you but not for others.
That’s why it’s important to listen to your body and if any exercise “feels off” or is straight-up painful, stop doing it immediately.