8 Best Lower Back Stretches To Ease Everyday Aches, From A Physical Therapist

How to:

1. Start in a kneeling position, with shins flat on the ground, butt on heels, knees slightly wider than torso, and hands in lap.
2. Walk arms forward to straight on floor, lower stomach in between thighs, and rest forehead on floor. Hold for at least 30 seconds.

Why it rocks: This is a great exercise for winding down and targeting a stretch from the low back into your shoulder musculature, Yu says.

How to:

1. Start on hands and knees with elbows and wrists below shoulders, knees below hips, and toes untucked.
2. On an inhale, drop stomach and arch back to lift tailbone and chest towardsthe ceiling and look up.
3. Then, on an exhale, pull navel to spine and tuck chin and pelvis toward navel to round back. Continue alternating for at least 30 seconds.

Pro tip: Initiate the movement at tailbone and allow spine, neck, and head to follow.

Why it rocks: Cat cow targets the whole spinal segment. "The more that you can control the whole spinal complex, the better," Yu says.

How to:

1. Start in a low lunge with left foot forward, palms on either side, and right leg extended straight back with toes planted.
2. Draw left arm straight up overhead toward ceiling and rotate torso from waist to gaze up at hand. Hold for at least 30 seconds, then repeat on the other side.

Why it rocks: The position of this stretch can help create more stability of the trunk, especially when you activate your core.

How to:

1. Lay face up on the mat with both legs extended and arms resting at sides.
2. Bend right knee and gently pull the back of thigh using both hands and bring knee toward chest.
3. Hug it in and hold for 15 to 30 seconds. Switch sides and repeat.

Why it rocks: This is a great stretch for everyday pain, reaching from the back of the hip into your lower back musculature. You can start or end or day with it, especially if you're feeling any stiffness or tightness.

How to:

1. Lay face up on the mat with both legs extended and arms resting at sides.
2. Bend right knee and hold behind the thigh, pulling toward the left shoulder. Hold for 15 to 30 seconds. Switch sides and repeat.

Why it rocks: This stretch targets the piriformis and lateral (outer) hip musculature to help with pain.

How to:

1. Start on all fours with knees wider than hips and wrists under shoulders.
2. Lift right hand and slide along floor behind left wrist until right shoulder rests on floor.
3. Reverse the movement and lift right arm into air, rotating torso and head to gaze up at hand. Hold for at least 30 seconds, then repeat on the other side.

Why it rocks: This movement targets the thoracic spine, or your upper back. "If you usually have any lower back discomfort, there could potentially be some thoracic mobility deficiencies, as well," Yu says. Improving your upper back range of motion can help.

How to:

1. Start lying on left side with legs bent and both arms straight, right resting on top of left. Shoulders and hips should be stacked.
2. Keeping left arm on floor and legs stationary, open right arm across body.
3. Pause and hold once right arm rests on floor on right side of body, in line with shoulder. Hold for at least 30 seconds, then repeat on the other side.

Why it rocks: This stretch helps with upper back mobility, which people with lower back pain can definitely benefit from.

1. Lay on your back with both knees bent and feet placed down on the ground about hips-distance apart.
2. Cross right leg over the left into a figure four position with ankle resting on thigh.
3. Drop the leg complex over to left side as far as you can and pause.
4. Rotate all the way to the right side until right knee rests on ground. Do 8 to 12 reps before switching sides.

Why it rocks: This figure four variation stretches both the sides and the lower back. It's great if you feel like one side of your back is a bit stiffer or tighter than the other.

1. Be gentle, especially in the morning. Right after you wake, the muscles aren't warmed up yet, so go slow with control. "Some people make the mistake of thinking, 'Oh, if I bounce into it or I go really quickly into it, I might warm up faster'—that's not necessarily true," Yu says. Instead, a slow and controlled approach is usually better. You can "gradually bring more blood flow into the areas that are uncomfortable," she adds.
2. Don't push into pain. If you're stretching and you start to feel a bit of pain, it may not be a bad thing, especially if it feels better with more repetitions, says Yu. With each repetition, try to extend your range of motion. "Don't just try to go to the end, because you're probably going to create more tension," she says. "If your body experiences more serious pain, it's going to seize up and it's going to backfire essentially."
3. Time your breathing. This can help with relaxation by turning on your parasympathetic nervous system. If you're doing thread the needle for example, try exhaling on the rotation when your body brings your trunk closer together. Then, inhale when you reach up toward the ceiling. "You're more likely going to have better control of the tempo and also slow down the heart rate," Yu says.
4. Activate your core. This helps protect the lower back and is especially important for positions with less support, like the low lunge twist. "Think about drawing the two columns of abs together toward that center line to find a little bit more stability," Yu adds. By using your core, you can also improve muscular control.

Pro tip: If you're experiencing extreme pain or pain that radiates down your leg, talk to a doctor or physical therapist before trying out the stretches below, says Donovan. They can check to make sure there's nothing more serious—like sciatica or some sort of injury—going on that requires specific attention and treatment.