Key Takeaways
Lower back pain is a common problem faced by many people in India, especially those who spend long hours sitting at a desk, working on computers, or maintaining poor posture.
We’ve created a simple 15-minute routine with 8 effective stretches and yoga poses, each designed to ease back tension, increase flexibility, correct posture, and support long-term spine health*.
8 yoga poses to try:
- Child’s pose
- Knee-to-chest
- Pelvic tilt
- Bridge exercise
- Cat-cow stretch
- Half spinal twist
- Hip flexor stretch
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Cobra Pose
* The advice given is for reference only and is not intended to replace medical care.
1. Child’s Pose (Balasana)
Gently stretches and releases tension in the spine, hips, and lower back muscles.
How to do it?
- Begin on your hands and knees.
- Slowly move your hips back until you’re sitting on your heels. You can keep your knees together or slightly apart, depending on what feels most comfortable.
- Stretch your arms forward on the floor with your palms facing down, and gently lower your chest between or onto your thighs.
- Rest your forehead on the mat. If that feels uncomfortable, place a cushion or folded towel under your head for support.
- Stay in this position for 30 seconds to a few minutes, breathing deeply and relaxing your back with every exhale.
2. Knee-to-Chest Stretch (Apanasana)
Opens up the hips and glutes, improving overall range of motion and reducing tightness from prolonged sitting.
How to do it?
- Lie flat on your back with your legs extended and arms resting by your sides.
- Gently bring your right knee toward your chest.
- Hold your shin or kneecap with both hands and pull the knee slightly closer in, feeling the stretch in your lower back and hips.
- Take slow, deep breaths and hold the position for about 30 seconds.
- Slowly release and return to the starting position, then repeat on the other leg.
3. Pelvic Tilt Stretch (Setu Bandha Preparation)
A simple yet effective move that strengthens your core and supports your lower back. It’s excellent for easing back pain, improving flexibility, and enhancing posture.
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core by drawing your belly button in toward your spine.
- Gently tilt your pelvis so your lower back presses into the floor.
- Hold the position for 5 to 10 seconds while breathing steadily, then relax back to a neutral spine.
- Repeat 8 to 10 times for best results.
4. Bridge Stretch (Setu Bandha)
The bridge pose is an excellent follow-up to the pelvic tilt stretch. It helps strengthen and stretch your lower back, glutes, and hamstrings, while also improving core stability and posture.
- Lie flat on your back with your knees bent and feet hip-width apart, flat on the floor.
- Keep your arms relaxed by your sides, palms facing down.
- Engage your core muscles and squeeze your glutes.
- Slowly lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Hold the position for 15–30 seconds, breathing deeply.
- Lower your hips gently back to the mat and relax.
5. Cat-Cow stretch (Marjaryasana–Bitilasana)
The Cat-Cow stretch is a gentle, flowing movement that helps loosen your spine, improve posture, and ease lower back stiffness
- Begin on your hands and knees, with wrists directly under your shoulders and knees hip-width apart.
- Cow Pose: Inhale deeply, drop your belly towards the mat, lift your chest, and look upwards.
- Cat Pose: Exhale, round your back toward the ceiling, tuck your chin to your chest, and press your palms firmly into the mat.
- Continue moving slowly and smoothly between Cat and Cow poses for several deep breaths, syncing your movement with your breath.
6.Half Spinal Twist (Ardha Matsyendrasana)
This pose not only relieves back stiffness but also stimulates digestion.
- Sit tall with legs straight.
- Bend your right knee and place your foot outside your left thigh.
- Place your right hand behind you for support.
- Bring your left elbow to the outside of your right knee.
- Inhale to lengthen, exhale to twist right.
- Hold for 15–30 seconds, then switch sides.
7. Hip Flexor Stretch (Anjaneyasana)
This stretch helps release tight hips and reduce lower back strain, especially after long periods of sitting.
How to do it?
- Kneel on your right knee, with your left foot in front and knee bent at 90°.
- Keep your torso upright and gently push your hips forward.
- You should feel a stretch in the front of your right hip.
- Hold for 20–30 seconds, then switch sides.
8. Cobra Pose (Bhujangasana)
A gentle backbend that strengthens the spine, that opens the chest and relieves lower back tension.
How to do it?
- Lie on your stomach, legs extended, palms under your shoulders.
- Press into your hands and lift your chest, keeping elbows slightly bent.
- Relax your shoulders and look slightly upward.
- Hold for 15–30 seconds, then slowly lower down.
FAQs on lower back stretches
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Why are lower back stretches important?
Lower back stretches relieve tension and pain, reduces tightness, and improves overall flexibility. They can also prevent injuries relating to poor lower back health.
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What are the best stretches for lower back pain
The best stretches for relieving lower back pain include child’s pose, knee-to-chest stretch, pelvic tilts, cat-cow poses, seated spinal twists, bridge exercises, hip flexor stretches and Cobra pose.
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How often should I stretch
Depending on your overall health and physical needs, you may wish to stretch daily. This routine recommended above only takes 15mins. A good benchmark is 2-3 times per week, but always consult with your healthcare provider or doctor before starting any new exercise routine.
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What else can I do to support my lower back?
- Lift heavy objects properly in accordance with safety standards.
- Stay active and maintain a healthy weight.
- Sleep on a supportive mattress and use an appropriate pillow.
- Wear appropriate and supportive footwear
- Manage stress that causes muscular tension
- Stay hydrated and avoid smoking
