Relieve Low Back Pain with Five Simple, Pain-Free Stretches

Relieve Low Back Pain with Five Simple, Pain-Free Stretches

If you’re waking up with low back pain or experiencing discomfort after a long day of sitting, you’re not alone. A survey of U.S. adults in 2022 found that around 28 percent reported having chronic low back/sciatic pain. Around 44 percent of those with chronic low back pain reported having such pain for five years or longer and many report a diminished quality of life due to their pain (Statista.com – State of Health).

This doesn’t have to be you! Even with more complicated causes of back pain (i.e. disc degeneration, spinal fusion) the right movement and mobility work can help reduce pain and restore more enjoyment in your days.

While these stretches are best for mild to moderate back pain, listen to your body, and do what you can, especially at first. Practicing these a little every day can add up to big improvements!

So find a comfortable place to lie back, you can even do these from the comfort of your bed!

By incorporating mindful movement and deep breathing, these exercises work to release tension, improve mobility, and reduce pain.

Why These Stretches Work

These movements focus on opening up the back, hips, and glutes—all of which can contribute to stiffness and discomfort. By pairing them with deep breaths, you’re also helping to calm the nervous system and release stress, which can often exacerbate pain.

1. Pelvic Rocking

This simple movement helps to warm up the low back and promote flexibility.

• Lie on your back with your knees bent and feet flat on the bed or mat.
• Gently tilt your pelvis forward, pressing your lower back into the surface.
• Inhale deeply, then exhale as you rock your pelvis back, creating a slight arch.
• Repeat for 4-5 deep breaths.

2. Single Knee Hug

Great for stretching the glutes and lengthening the low back.

• Extend one leg while hugging the opposite knee into your chest.
• Hold for 4-5 deep breaths, then switch sides.

3. Double Knee Hug

This movement gently massages the spine and releases tension.

• Bring both knees into your chest and hold.
• Rock gently side to side for a soothing massage effect.
• Hold for a few breaths, then release.

4. Figure Four Stretch

This stretch targets the hips and glutes, areas that can contribute to low back pain.

• Cross one ankle over the opposite knee.
• If comfortable, pull the supporting leg toward your chest.
• Hold for 4-5 deep breaths and switch sides.

5. Gentle Spinal Twist

Perfect for improving spinal mobility and reducing stiffness.

• Lie on your back with your knees bent.
• Slowly lower both knees to one side while keeping your shoulders grounded.
• For extra support, place a pillow or yoga block between your knees.
• Hold for a few deep breaths, then switch sides.

When to Do These Stretches

Final Thoughts

These pain-free stretches are a great addition to your daily routine to help ease discomfort and keep your body feeling mobile. Remember to move gently, breathe deeply, and listen to your body. Consistency is key when it comes to managing low back pain and improving women’s health. Give these stretches a try and notice how they help you feel more comfortable and energized throughout the day!

It’s never too late to take control of your health, and mindful movement and nutrition are powerful tools to help you do just that!

If you’d like to talk more about how mindful movement can help you and see if teaming up together might work for you, schedule a free wellness strategy consultation with coach Nicole here: Schedule My Consultation