Lower Back Pain Relief Exercises

Posted on August 10, 2020 by Caitlyn Miller

I have suffered from lower back pain for about 3 years now, ever since I injured it in a powerlifting competition. After this injury, I could not deadlift heavy without feeling a good amount of pain. I quickly had to find ways to ease this pain and treat it if I wanted to keep competitions. That is when I started to doing research on different back pain relief exercises. So whether you have back pain from every day life or from lifting weights regularly, these back exercises will help relieve that pain.

Table Of Contents

  1. Lower Back Pain Is Common
  2. Knee To Chest
  3. Cat-cow stretch
  4. Childs pose
  5. Sphinx stretch
  6. Seated spinal twist 

Lower Back Pain Is Common

Lower back pain is actually very common among individuals. This is due to many individuals having a sedentary lifestyle and performing repetitive movements. I advise to be very careful and gentle when stretching your lower back. You should do these stretches once or twice a day. When you are stretching, be sure to take deep breathes and focus on your stretching. Do NOT push your body past its limits. Listen to it and stop stretching if you feel pain.


This stretch will help relax your hips, thighs, and glutes.

To perform this exercise:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Keep your left or right knee bent and extend the opposite straight out along the floor.
  3. Draw your opposite leg into your chest, clasping your hands behind your thigh or at the top of your shinebone.
  4. Breathe deeply and hold for 60 secs.
  5. Repeat with other leg. 

Cat-Cow Stretch

This stretch is great to help relax your shoulders, neck, and chest.

To perform this exercise:

  1. Come onto all fours in a tabletop position.
  2. Press into your hands and feet as you inhale to look up.
  3. Exhale and then tuck your chin to your chest and arch your spine toward the ceiling.
  4. Continue this movement and breathe deeply.
  5. Do this stretch for 60 seconds. 

Childs Pose

This stretch is great to help relax your lower back muscles, hamstrings, and gluteus maximus.

To perform this exercise: 

  1. With your hands and knees on the ground, sink back and rest your butt on your heels.
  2. Fold forward while walking your hands out in front of you.
  3. Rest your belly on your thighs.
  4. Extend your arms in front of you or beside your body with your palms facing up.
  5. Breathe deeply and hold for 60 seconds. 

Sphinx Stretch

This stretch is great to help relax your spine, butt, and chest.

To perform this exercise:

  1. Lie on your stomach with your elbows underneath your shoulders and your hands extending in front of you with your palms facing down. 
  2. Gently lift your head and chest.
  3. Breathe deeply while pressing your pelvis into the floor.
  4. Hold this pose for 60 seconds.

Seated Spinal Twist

This stretch is great to help relax your hips, back, and glutes.

To perform this exercise:

  1. Have both legs extended out in front of you.
  2. Bend your right or left knee and place your foot to the outside of your opposite thigh.
  3. Bend your left or right leg, placing the foot near your opposite thigh.
  4. Lift your arms up with your palms facing each other.
  5. Starting at the base of your spine, twist to the left or right side.
  6. Place your right or left arm behind you for support.
  7. Place your left or right arm around your opposite leg like you’re hugging it.
  8. Breathe deeply and hold this pose for 60 seconds.
  9. Repeat on the opposite side. 

What is your favorite lower back stretch?

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