Whether you work at a desk or stand on your feet all day, lower back pain can make everyday tasks difficult. Fortunately, there are some ways that you can find relief and finally feel more comfortable. This guide will outline some simple lower back stretches that you can complete at home.

Easy Stretches to Ease Your Lower Back Pain

Cat & Cow

If you’ve ever attended a yoga class, you’ve likely experienced this series of stretches. To complete the cat and cow stretch, start on your hands and knees. Keep your spine straight to start, aligning your knees under your hips and hands under your shoulders. Move into the cow pose by dropping your stomach and arching your back so your tailbone is pointing upward. Then, reverse into cat by rounding your back and tucking your chin. Hold each of these positions for at least five seconds, repeating as many times as feels comfortable. 

Child’s Pose

Another common yoga position, child’s pose stretches the lower back while providing some relief to the shoulders as well. Start on your hands and knees, then reach your hands in front of you while moving your hips back to your feet. Allow your chest and neck to relax. Hold for at least 30 seconds. You might want to repeat this stretch a few times to get the full effect. 

Knee to Chest

Many people experience lower back pain due to tightness in their hips. A knee to chest stretch can release this tension over time. To complete this stretch, lie flat on your back with your legs extended. Lift one leg, clasping your hands under the knee, and pull your knee into your chest. Pull gently until you feel a slight stretch. Hold for 30 seconds and switch legs. You might also pull both legs into the chest as an additional stretch. 

Back Twist

A simple stretch can relieve tension in the back and spine, reducing lower back pain. Lie on your back and stretch your arms to the side in a “T” position. Then bend your knees so your feet are flat on the ground. Slowly roll your knees to the side, keeping your shoulders planted on the ground. You should feel a stretch in your lower back. Hold for about 30 seconds before switching to the other side. 

If you are experiencing lower back pain, the team at Red Wing Chiropractic Clinic PA can help you find relief. Located in Goodhue County, MN, Dr. Jay M. Greenberg, D.C. provides chiropractic and acupuncture treatment to address a variety of conditions. Whether you are experiencing migraines or recovering from a car accident, Dr. Greenberg and his team can customize a unique treatment plan for you. To view a full list of their services, visit them online. You can also call (651) 388-8294 to schedule a consultation.