Stretches have been shown to be great remedies for lower back pain. The stretches bring about improved circulation, enhanced coordination, increased flexibility, stress relief, and joint range of motion. Some of the most beneficial stretches are:

Knee to chest

You should lie flat on your back with your toes pointed to the sky. At this position, you should slowly bend your right knee and pull your leg up to your chest. You should then wrap your arms around your thigh, knee, or shin and gently pull your knee along your chest.

You should hold in this position for about 20 seconds and then exercise the other leg. For ideal results you should repeat the stretch three times each leg.

Yoga cat

You should start the move by kneeling on all fours with your hands beneeth your shoulders and your knees below your hips. While exhaling, you should gently arch your spine.

You should then inhale and tighten your core muscles and round your back like a cat. You should then slowly move between movements and hold in each position for 5-10 seconds. You should repeat the movements for at least 10 times.

Cobra stretch

In addition to stretching the lower back, this move also stretches the tight abdominal muscles. You should start the move by lying on your stomach with your legs extended and your palms planed on either side of your head.

With your forearms and elbows flat on the ground, you should slowly push your body up until all of you weight is resting on your forearms.

When doing this you should be cautious and ensure that you keep your hips on the ground. At this position you should gently stretch your abdominal muscles and lower back. You should do the stretches until tension starts to build.

Restful pose

Also known as child's pose, this is a popular move in yoga. You should position yourself on the floor on your hands and knees with your knees hip-width apart. You should then turn your toes in so that you are able to touch and push your hips backwards.

Once you reach a comfortable position you should extend your arms forward and allow your head to fall forward into a relaxation position. You should hold this position for at least 20 seconds.


These are some of the best stretches to tie lower back pain. When doing the stretches it's wise to do them under the supervision of an expert who will guide you on how to do them right without injuring yourself.