Stretching Exercises For Lower Back Pain Relief


There are many benefits of stretching exercises for lower back pain relief. These exercises help stabilize your pelvis and piriformis muscles. They also prevent further injury and help your body heal faster. Listed below are some of the best stretching exercises for lower back pain relief. Try one today to experience the benefits of stretching. And remember, prevention is better than cure. Fortunately, there is help! Noom helps people develop healthy habits by creating personalized programs that meet individual needs.

Stretching Helps Relieve Lower Back Pain

If you are suffering from lower back pain, it may help to try some gentle stretches. You can do these anywhere and anytime. Gentle stretching exercises can help keep your back strong and pain-free. Just remember to start slowly and consult with your doctor. Once you begin the exercises, make sure to hold each stretch for at least 20 seconds and then repeat them five times. Also, buy a good mattress for no pain. As for singles, check the mattress size, material, and reviews. For singles, depending on your size you can look for a twin or a full-size mattress.  But before all, you can check the pros and cons of twin xl vs full mattress and then buy the mattress. You may also want to try these stretches if you are experiencing pain in your neck, shoulders, or upper back.

  • Hamstring Stretches

Hamstring stretches are effective for relieving lower back pain because they target the hamstrings. Be sure to use a stable surface when performing these stretches. Also, avoid lifting too much weight, as this can put more strain on your lower back. For best results, practice these stretches slowly and work your way up to the next level. The more limber your hamstrings are, the less you will have to bend your knees.

  • Gentle stretching

Gentle stretching is another great way to get rid of lower back pain. You can start by lying flat on your back. This exercise will help to loosen your hips and legs. While you’re in pain, you don’t want to strain yourself too much. This way, you’ll feel the most relief from these exercises in the shortest amount of time. Just make sure to follow the proper form! Keep a daily stretching routine to get the best results.

  • Piriformis

Another muscle that can cause lower back pain is the piriformis. This small muscle runs through the glutes and is the external rotator of the hip. Sitting for a long time or climbing stairs can make the piriformis tight. This muscle can irritate the sciatic nerve. To stretch the piriformis, lie flat and cross your left ankle over your right leg. Next, cross your left knee over your right leg and bend the body towards the chest. Continue this exercise for at least thirty seconds.

  • Shoulder Blade Stretch

Another great way to stretch the back is to do a shoulder blade stretch. By squeezing them together, you can strengthen your back muscles and relieve neck pain. These stretches should be repeated a few times a day until they become easy for you. You can also try a backstretch called the scapula stretch. You should be able to perform this stretch several times a day if you’re suffering from lower back pain.

Stretching Helps Stabilize The Pelvis

  • Tension In The Lower Back

A few stretches can help relieve tension in the lower back. Prone back extension, for example, works the abdominal muscles and lower back. This stretch helps stabilize the pelvis and strengthen the core. You should do a prone back extension at least five times a day to feel its benefits. You have to lie face down on the floor. Next, raise your torso, tucking your pelvis under your shoulders. Repeat this stretch five to 10 times on each side.

  • Lateral Leg Lifts

Lying lateral leg lifts also help stabilize the pelvis. You can lie on a bed with the eastern king bed frame and perform this exercise as the eastern king bed has a certain size suitable for doing a few exercises.  This exercise is most effective when performed with minimal muscle effort. You will need to hold the leg in a neutral spine position while lifting the heel upward, using your hands to support the back of the thigh. Repeat three times. You can do this exercise on one side, then switch sides and repeat the exercise on the other side.

  • Bird Dog Pose

For more advanced yoga poses, try the bird dog pose. The pose stretches the pelvis and strengthens the lower back core muscles. Start on your hands and knees and lift one leg straight up in the air. Next, lift the opposite arm. Be sure to keep your back level while you do this exercise. For a more challenging version, you can try placing a cushion under your knees to stabilize your pelvis.

  • Classic Twist

Another stretch that promotes hips and thighs is the classic twist. This pose helps stabilize the pelvis by relaxing the hips, glutes, and back. This stretch also works the shoulder and neck and stimulates the internal organs. To do this exercise, sit on the floor. Then, hold the pose for 30 to one minute.

  • Pelvic Tilt

Another stretch for lower back pain relief involves restoring movement in the pelvis. A pelvic tilt is a great exercise to practice on a yoga mat. While it will help stabilize the pelvis, it will also build core muscle. While pelvic tilts are not the best choice for relieving pain, they can provide a tremendous amount of relief from low back tension. If you can do the pelvic tilts regularly, you can be sure to experience relief.

Stretching Helps Stabilize Piriformis

  • Piriformis Stretching

Piriformis stretching exercises can offer some temporary relief from the pain and tension of piriformis syndrome. Piriformis stretches are especially beneficial for people who suffer from piriformis syndrome. They can help alleviate pain in the knee and ankle joints. Piriformis stretches can be done after exercise or a long day at work. These stretches are also helpful in preventing piriformis syndrome and can help prevent lower back pain, and hip and sciatica-like pains.

  • Three Times Daily

For optimal results, perform these stretches three times daily. Use a massage ball or foam roller for these exercises. Place the ball underneath the affected area and hold it there for 30-60 seconds. This will help to release tension in the piriformis muscle and sciatic nerve. Make sure you maintain good form while doing these exercises. For the best results, do not attempt these exercises at home. Instead, contact a physical therapist for help.

  • Method

To stretch the piriformis, lie on your back with both legs bent. Place your ankle of the affected leg on the thigh of the other leg. Pull the other leg’s knee up and down until your hips are almost touching the floor. Hold this position for 30 seconds and then repeat three times a day. You may find relief from this stretch in just a few days.


There are several basic stretches for the piriformis. By stretching the piriformis, you can reduce sciatic nerve pain, increase range of motion, and improve your overall mobility. In addition to stretching the piriformis, you can also stretch hamstrings, hip extensors, and hamstrings. Try doing these exercises 3-5 times on each side.


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