Low back pain is one of the most common complaints among adults, affecting everything from your posture to your productivity. Whether you’re a fitness enthusiast recovering from intense workouts, an office worker glued to a desk for hours, or someone just looking for relief, a regular stretching routine can help.

Below, we’ll walk you through six extension- and flexion-based stretches scientifically proven to alleviate low back pain and improve mobility. By the end, you’ll have a toolkit of exercises designed to strengthen and loosen up your back safely and effectively.

Why Stretching Helps Low Back Pain

Before we jump into specific stretches, it’s important to understand why they work. Stretching improves flexibility, strengthens supporting muscles, and promotes circulation in the lumbar region, helping to ease stiffness and reduce strain.

There are two key types of stretches for low back pain relief:

• Extension-based stretches focus on stretching or arching the back backward, which can help realign the spine and reduce pressure on affected discs.

• Flexion-based stretches involve bending forward, which opens up the spaces in the back, alleviating stiffness, particularly in the vertebrae.

Together, these stretches target a range of pain triggers, including tight muscles, poor posture, or sedentary habits.

1. Child’s Pose (Flexion-Based Stretch)

This simple yoga pose is a gentle way to stretch the lower back, hips, and thighs. It helps release tension and promotes relaxation.

How to do it:

1. Start on your hands and knees in a tabletop position.

1. Push your hips back and sit on your heels, extending your arms forward.

1. Lay your chest down onto your thighs as you lengthen your spine.

1. Rest your forehead on the mat and hold the pose for 20-30 seconds.

Why it works:

Child’s Pose elongates the spine, decompresses the lower back, and provides relief without strain. It’s especially beneficial for those with tight hip flexors.

2. Cobra Pose (Extension-Based Stretch)

Also known as Bhujangasana in yoga, the Cobra Pose stretches the spine in an upward arc, helping ease compression and improve flexibility.

How to do it:

1. Lie face-down on your mat with your hands under your shoulders and your legs extended.

1. Press your hands into the floor, lifting your chest while keeping your hips grounded.

1. Keep your elbows bent slightly to avoid locking your joints.

1. Hold for 15-20 seconds, breathing deeply.

Why it works:

The Cobra Pose is perfect for stretching the lower back and counteracting the rounded posture many of us develop from sitting too long during the day.

3. Knee-to-Chest Stretch (Flexion-Based Stretch)

This stretch focuses on gently releasing tension in the lower back and hips, leading to greater mobility and decreased discomfort.

How to do it:

1. Lie flat on your back with your knees bent and feet flat on the floor.

1. Bring one knee toward your chest, clasping your hands around your shin. Keep the other leg bent or extended on the floor.

1. Hold for 20 seconds, feeling the stretch in your lower back and glutes.

1. Release and switch legs. Repeat 3 times per side.

Why it works:

The knee-to-chest stretch helps to open up the lumbar area and relieve tightness caused by prolonged sitting or poor posture.

4. Cat-Cow Pose (Alternating Flexion and Extension)

This dynamic stretch combines both extension and flexion, providing immediate relief while improving spinal flexibility over time.

How to do it:

1. Start on your hands and knees in a tabletop position.

1. For the Cow Pose, arch your back, drop your belly toward the floor, and lift your head and tailbone. Hold for a few seconds.

1. Transition to the Cat Pose by rounding your back toward the ceiling, tucking your chin to your chest, and bringing your pelvis forward.

1. Alternate between the poses, holding each for 5-10 seconds, for a total of 6 rounds.

Why it works:

This sequence improves mobility in the spine and gently warms up the back muscles, making it an excellent stretch to start or end your day.

5. Sphinx Stretch (Extension-Based Stretch)

The Sphinx Stretch is a milder version of the Cobra Pose, making it more accessible to individuals experiencing moderate discomfort or stiffness.

How to do it:

1. Lie face-down with your legs extended behind you and your elbows directly under your shoulders.

1. Press your forearms into the floor and lift your chest slightly. Keep your elbows bent and your neck relaxed.

1. Hold for 20-30 seconds, breathing deeply.

Why it works:

This stretch gently promotes an upward spinal extension, alleviating pressure on the discs in your lower back while strengthening supporting muscles.

6. Seated Forward Fold (Flexion-Based Stretch)

This stretch targets the lower back, hamstrings, and hips, making it a great full-body stretch that also promotes relaxation.

How to do it:

1. Sit on the floor with your legs extended straight out and your toes pointing upward.

1. Hinge forward at your hips, reaching for your feet or ankles.

1. Keep your spine long and avoid rounding your back. Only go as far as you feel comfortable.

1. Hold for 20-30 seconds, then slowly release.

Why it works:

The Seated Forward Fold stretches the lower back and hamstrings, which are often tight and contribute to low back pain.

Tips for Safe and Effective Stretching

• Never push through pain: Stretching should feel comfortable and relieving, not painful. If you feel sharp or stabbing pain, stop immediately.

• Warm up first: Gentle stretching is most effective when muscles are warm, so consider walking or lightly jogging in place for a few minutes beforehand.

• Consistency is key: Perform these stretches daily or at least three times a week to see long-term results.

• Talk to a professional: If your low back pain persists or worsens, consult a medical professional to ensure safe and effective treatment.

Empower Yourself – One Stretch at a Time

Your lower back pain doesn’t have to hold you back. Adding these extension- and flexion-based stretches to your daily routine can bring relief and improve your overall quality of life. Start slow, stay consistent, and listen to your body as you build strength and flexibility