4 Stretches to Reduce Lower Back Pain

With the exception of a few breaks for lunch and the restroom, many Americans go into work expecting to sit at a desk for the entire day. Unfortunately, this time spent sedentary can cause a common issue known as lower back pain. If you are struggling with lower back pain, you are not alone. According to the Global Burden of Disease 2010, low back pain is the single leading cause of disability worldwide. In other words, it’s not something you want to play around with.

Lower back pain varies in the severity of pain. When lower back pain is severe, there are many treatment options. There are also habits that can reduce light to moderate lower back pain. The following four common stretches will help to reduce or relieve the pain, regardless of the severity.

Knee to Chest


Knee-to-chest is an easy stretch that will help to loosen any tight muscles throughout the day.

Angry Cat


Otherwise known as the camel, this stretch not only help to stretch out your lower back, but will also increase middle and upper back mobility.

Upward Facing Dog


Those of you who have done or regularly participate in yoga, you will know this stretch well. The stretch helps people with spinal stenosis and reduces tightness through the muscles of the lower back.

Pelvic Tilt


For this stretch, it is important to remember to keep your lower back flat on the ground. When it is flattened to the ground, you will slowly lift the pelvic bone up, hold for five breaths and then lower slowly to the ground.

All of these stretches are fairly simple to incorporate into your daily routine. It is best to hold each stretch for a count of five breaths. Go through the four stretches for five reps, or five times. By taking 5-10 minutes in the morning to go through this series of stretches, your back will be better prepared for the day.