Unlock Your Back Bliss: 7 Must-Try Stretches for Lower Back Relief and Flexibility

Dr. Brett Berner
6 min readNov 14, 2023

Many people experience lower back pain, and there are various reasons for it. Doing specific stretches designed for lower back pain can help ease discomfort and enhance the flexibility of the muscles that might be causing the pain.

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Lower back pain can result from various causes, such as kidney stones or acute pancreatitis. It can also be linked to a sedentary lifestyle, repetitive movements, or a strained muscle.

Although stretching may not cure all types of lower back pain, it often offers relief. Keep reading to discover seven stretching exercises that may help alleviate discomfort.

How can you stretch your lower back?

Certain yoga poses and gentle stretches can help alleviate tension in your lower back.

If you have any injuries or health concerns, be extra careful and approach these exercises with caution. It’s advisable to consult with a doctor before incorporating new exercises into your routine, especially if a recent injury might be causing your pain.

The National Institute of Neurological Disorders and Stroke (NINDS) suggests avoiding sudden movements that could strain your back. Instead, focus on low-impact exercises that strengthen your back and abdominal muscles.

Perform these stretches once or twice daily. However, if your lower back pain worsens or you experience significant soreness, it might be beneficial to take a day off from stretching.

While doing these stretches, go at a comfortable pace and focus on your breathing. Let your breath be your guide to avoid straining or pushing yourself too hard. Make sure you can breathe comfortably and smoothly during each pose or stretch.

Knee-to-chest stretch

This stretch helps loosen your hips, thighs, and buttocks, promoting overall relaxation.

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Here’s how to do the knee-to-chest stretch:

  • Lie on your back with both knees bent and feet flat on the…



Dr. Brett Berner

Upper Cervical Chiropractor in Lutz, FL. Schedule a complimentary consultation: text CONSULT to 813-578-5889 or www.foundationschedule.com