9 Best Stretches to Ease Your Lower Back Pain, According to Trainer

Child’s Pose

This common yoga pose gently stretches the muscles of the low back, which are likely contracted if you’re in pain 

Cat/Cow Stretch

This dynamic movement moves the low-back muscles in two directions and builds on Child’s Pose to help lengthen contracted muscles and soothe soreness. 

Dashed Trail

Supine Twist 

This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you're experiencing low back pain, ultimately causing more pain 

Dashed Trail

Knee-to-Chest Stretch

this pose lengthens contracted low back muscles 

The Pelvic Tilt

This stretch can help you start to bring some movement back to this area gently. 

Supine Stretch

This classic yoga pose helps open up the hips as much as it is good for massaging your low back. 

Reclining Hand-to-Big Toe Stretch

Tight hamstrings and adductors, aka your inner thighs, can contribute to a tight lower back 

Happy Baby 

Happy Baby is great for inducing relaxation, all while opening up your hips to reduce lower back pain 

Forearm Plank

this variation of the plank activates your core, which will help take some pressure out of your low back by strengthening the muscles around it 

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