Backache is a problem for all ages, except the kids.  This pain is more like the toothache as you cannot ignore it. It will stay with you through day and night. It will reach your nerves and will make you uncomfortable through all the situations.

If you are reading this article, that means you have tried and tested many of the possible measures to get rid of the vicious back pain. It may have cost you quite a few bucks too, but may not have possibly got rid of the pain. Lower back pain causes serious kind of trouble and it makes you irritated.

There are various causes of this pain. It can be caused due to bad postures, sedentary lifestyle issues, age, body weight and some medical reasons like kidney stones, pregnancy or fibromyalgia.

Lower Back Pain

The lower back is a sensitive body part and when you are in pain, you need to move it with ultimate caution and care. Also do not follow the online suggestions and videos. It is always advised to check with a physician before you actually try the stretches.

Do not rush into any particular type of exercises and do not overdo it. you may not know how much good is being done and how much damage is caused due to the overdoing of any exercise.

Best Stretches to Relieve Lower Back Pain

Lower back stretches can help you to get rid of the pain, and relax the muscles. The best lower back muscle stretches are described here for your cure:

Two Knee Twist

Two-Knee Twist

This is a straight and simple lower back stretch which will make your back muscles stretch and relax so the pain is removed from the core.

Child’s Pose

Child's Pose

If you want to strengthen the glutes, hamstrings and spinal extensors then you can try this stretch. This posture relieves the tension and pain of your lower back muscles along with the shoulder, spine and neck. The tight muscles get loosened with this stretch and blood circulation is rejuvenated along the spinal area.

Bird Dog


To make your lower back more mobile you can do this stretching.

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Cobra Pose

Lie on your stomach and keep the forearms facing upside. Now keep the elbows under your shoulder. Weight will be pressed down through the palms and top of the feet. Squeeze the pelvic bone to the ground and breathe deeply. You need to hold the position for two to three minutes depending upon the tenacity. This posture is good for the glute muscles too and will make the back tension free.


Bridge Pose

The name suggests the posture. This posture needs you to make a bridge with your lower body while keeping the arms relaxed on the floor. This stretching will need you to use a mat or towel as you cannot do it on the floor.

Seated twist

Seated Twist

Best stretching for the lower back as observed by the experienced ones and the physicians, this stretching can cure your back pain caused by long drive or a long flight. It will get you relief from the cramps.

You can do this posture by holding the left-hand armrest of the seat. Keep the back straight and turn to the right side of the body towards the armrest. Stay one minute in this position. Then repeat the same position on the other side. If you are done with both the sides then try twisting your right elbow pointing outside the leg.

Pelvic Tilt

Pelvic Tilt

This stretch is good for abdominal muscles, and it takes out the lower back pain and tightness of muscles. It built the strength of the core and lower back. Glutes and hamstring also get benefitted from this stretching.


We use our lower back muscles for various purposes but are less aware of the well being of it. Doing various stretches on a regular basis will keep it in shape and in good form. In the long run, it will help us to stay fit and steady.


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