3 Best Stretches for Lower Back Pain (Recommended by a Certified Athletic Therapist)

If your lower back feels stiff, tight, or sore after sitting at a desk, standing all day, or exercising, these three stretches can help improve mobility and reduce muscle tension.

Whether your back pain started after lifting something heavy, spending hours at a computer, or simply waking up feeling stiff, you're not alone. Lower back pain is one of the most common reasons people seek treatment, and in many cases, gentle stretching can help relieve discomfort.

As Certified Athletic Therapists, we regularly work with people experiencing mechanical lower back pain—the type caused by muscle tightness, poor posture, repetitive movement, or prolonged sitting.
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Below are three of our favourite stretches to help improve flexibility, reduce tension, and get you moving more comfortably.

Why does my lower back feel tight?

There isn't one single cause of lower back pain. Some of the most common reasons include:

• Sitting for long periods
• Standing all day at work
• Repetitive bending or lifting
• Weak core muscles
• Tight hips and glutes
• Muscle strains
• Poor posture
• Recovering from exercise or sports

Sometimes lower back pain can also come from disc injuries, arthritis, or nerve irritation. If your pain is severe, travels down your leg, causes numbness, or doesn't improve, it's important to be assessed by a healthcare professional before beginning an exercise program.

1. Spine Extension Stretch (Cobra Stretch)

Best for: People who spend most of the day sitting or bending forward.
This stretch gently extends your spine while opening the front of your hips and abdomen. It helps counteract the rounded posture many of us develop from sitting at a desk or driving.
How to do it

• Lie on your stomach.
• Place your hands underneath your shoulders.
• Slowly press your chest upward while keeping your hips on the floor.
• Only lift as far as feels comfortable.
• Hold for 20 seconds.
• Repeat 3 times.

Avoid this stretch if you're pregnant or if extension movements increase your symptoms.

2. Child's Pose Stretch

Best for: Tight lower back, hips, and lats.
Child's Pose gently lengthens the muscles running along the spine while stretching the hips and upper back.
It's especially helpful if you've been sitting at a desk for several hours.
How to do it

• Kneel on the floor.
• Sit back onto your heels.
• Reach your arms forward while lowering your chest toward the floor.
• Relax your neck and breathe deeply.
• Hold for 20 seconds.
• Repeat 3 times.

If sitting fully on your heels is uncomfortable, place a pillow between your hips and heels.

3. Figure 4 Stretch

Best for: Tight glutes and hips contributing to lower back pain.
Many people don't realize that tight glute muscles can pull on the pelvis and contribute to lower back discomfort.
The Figure 4 stretch helps release these muscles and improve hip mobility.
How to do it

• Lie on your back.
• Cross one ankle over the opposite knee.
• Pull the supporting leg toward your chest until you feel a stretch through your glutes.
• Hold for 20 seconds.
• Repeat 3 times on each side. 

​How often should you stretch your lower back?

If you're just getting started, perform these stretches every other day.
As your mobility improves, you can gradually increase to daily stretching.
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Many people also find it helpful to stretch:

• After work
• After workouts
• Before bed
• During breaks from prolonged sitting

Consistency matters more than intensity.

When stretching isn't enough

Stretching is excellent for relieving muscle tightness, but it won't fix every cause of lower back pain.

If your pain continues returning, an assessment can help identify what's really causing the problem.
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At Insahyu, our Certified Athletic Therapists evaluate:

• Your movement patterns
• Core strength
• Hip mobility
• Muscle imbalances
• Posture
• Daily activities
• Sports or workplace demands

​From there, we develop a personalized treatment plan that may include manual therapy, exercise rehabilitation, mobility work, strengthening, and education to help you recover and prevent future injuries.

Frequently Asked Questions

What is the best stretch for lower back pain?
There's no single "best" stretch because it depends on the cause of your pain. For muscular tightness, the Spine Extension, Child's Pose, and Figure 4 Stretch are excellent starting points.
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Can stretching make lower back pain worse?
Yes. If your pain is caused by a disc injury, nerve irritation, or another medical condition, certain stretches may aggravate your symptoms. Stop if your pain increases and seek professional advice.

How long should I hold a lower back stretch?
Most people benefit from holding each stretch for 20–30 seconds and repeating it 2–3 times.

Should I stretch every day?
Daily stretching can improve flexibility and reduce stiffness, especially if you sit for long periods or are active. Start slowly and listen to your body.

When should I see an Athletic Therapist?
​Consider booking an assessment if:

• Your pain lasts longer than two weeks.
• Your pain keeps coming back.
• You have pain while working or exercising.
• You notice numbness or tingling.
• Your pain is limiting your daily activities.

Need Help with Lower Back Pain?

If lower back pain is interfering with work, sports, or everyday life, an assessment with one of our Certified Athletic Therapists can help determine the underlying cause and create a treatment plan tailored to your goals.

Whether you're recovering from an injury, dealing with persistent stiffness, or looking to prevent future flare-ups, we're here to help you move with confidence.
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Book an Athletic Therapy assessment at Insahyu today.