Reviewed by Dr. Karan Raj Jaggi
Dr. Karan Raj Jaggi is a triple board-certified, internationally trained orthopaedic surgeon super-specialising in regenerative orthopaedics, sports injuries and fast-track joint replacements.He currently serves as the Chief Medical Officer and Head, Regenerative Orthopaedics at Osso Orthopaedic Centres, where he leads cutting-edge orthopaedic care with a focus on holistic, patient-centric treatments.
December 9, 2025
Simple Stretches for Back Pain Relief
What is Low Back Pain?
Low back pain (LBP) is a common ailment that affects individuals of all ages and lifestyles. It can arise from various factors, including muscle strain, poor posture, and sedentary behaviour. LBP can significantly impact daily activities, work performance, and overall quality of life. Fortunately, simple stretches can provide relief by improving flexibility, reducing tension, and promoting better spinal alignment.
How is it caused?
The lower back consists of several structures, including vertebrae, intervertebral discs, muscles, ligaments, and nerves. Poor posture or prolonged sitting can lead to muscle tightness and imbalances, which in turn can cause pain and discomfort. When muscles are tight or weak, they may not support the spine effectively, leading to increased stress on spinal structures. This can result in inflammation and pain in the lower back.
What can be done?
Here are several effective stretches that can help relieve low back pain:
1. Knee-to-Chest Stretch: Lie on your back with your knees bent. Pull one knee toward your chest while keeping the other foot flat on the floor.
2. Hamstring Stretch: While seated or lying down, extend one leg straight and reach toward your toes to stretch the back of your thigh.
3. Cat-Cow Stretch: On all fours, alternate between arching your back (cat) and dipping it down (cow) to mobilize the spine.
4. Pelvic Tilt: Lie on your back with your knees bent and feet flat; gently tilt your pelvis upward while tightening your abdominal muscles.
5. Piriformis Stretch: Lie on your back with knees bent; cross one ankle over the opposite knee and gently pull the uncrossed knee toward your chest.
How does it work?
β Knee-to-Chest Stretch: This stretch helps relax the lower back muscles and increases flexibility in the lumbar region, relieving tension.
β Hamstring Stretch: Tight hamstrings can contribute to lower back pain; stretching them helps alleviate strain on the lower back.
β Cat-Cow Stretch: This dynamic movement promotes spinal flexibility and helps release tension in the back muscles.
β Pelvic Tilt: This exercise strengthens abdominal muscles while providing a gentle stretch to the lower back, improving stability.
β Piriformis Stretch: By targeting the piriformis muscle, this stretch helps reduce tightness that may contribute to sciatic nerve pain.
For more information on stretches for low back pain relief, check out these articles: Incorporating these simple stretches into your daily routine can help manage low back pain effectively, promoting better mobility and comfort. Always consult with a healthcare provider before starting any new exercise program, especially if you have chronic pain or underlying health conditions.
