13 Best Lower Back Stretches 

Lie on your back and gently pull your knees to your chest, holding for a second before straightening your arms. 

Bend your knees and gently move them like a windscreen wiper with your feet on the ground. This lower back pain exercise gently rotates your lumbar spine. Ten times, rotate each way.

Push and extend your lower back while on your stomach. Repeat 10 times, 3 sets, 3 times a day, without holding. Rest on your forearms to adjust this stretch if it's too strong.

Put one foot behind the other knee and gently pull across. Hold the stretch for 20 seconds, rep each leg 5 times, 3 times per day.

From your hands and knees, gently curve and flatten your midback 20 times.

Start with knees apart and toes touching. Stretch out in front of you and sit back to your heels. Repeat five times in this pose for 30 seconds.

Foam rolling can help lower back pain. Keep your backside on the ground and gently extend your spine with the foam roller under your midback. 

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