5 Essential Stretches for Lower Back Pain Relief

Lower back pain is one of the most common complaints seen in physiotherapy clinics. The good news is that targeted stretching can provide significant relief.

1. Child's Pose (Balasana)

This gentle yoga pose stretches the lower back muscles and promotes relaxation. Start on your hands and knees, then sit back on your heels with arms extended forward.

2. Knee-to-Chest Stretch

Lie on your back and gently pull one knee toward your chest, holding for 20-30 seconds. Repeat on both sides.

3. Cat-Cow Stretch

On hands and knees, alternate between arching your back (cow) and rounding it (cat). This mobilises the spine and relieves tension.

4. Piriformis Stretch

Sit with one ankle crossed over the opposite knee and gently lean forward. This targets the deep gluteal muscles that often contribute to back pain.

5. Spinal Twist

Lie on your back with knees bent, then gently lower both knees to one side while keeping shoulders flat. This improves spinal mobility.

Always consult a physiotherapist before starting a new exercise routine, especially if you have chronic pain.