Recovery Insights Blog | Foundational Rehab

Stretching for Low Back Relief

Gentle stretching can help relieve low back tightness and discomfort.

Important: If you have significant pain, numbness, or weakness, see a professional first.

Best Low Back Stretches

Knee-to-Chest

How:

Lie on back

Pull one knee to chest

Hold 20-30 seconds

Then both knees

Benefits: Stretches low back, glutes

Cat-Cow

How:

Hands and knees

Arch back (cow)

Round back (cat)

10-15 cycles

Benefits: Mobilizes entire spine

Child's Pose

How:

Kneel, sit back on heels

Reach arms forward

Hold 30-60 seconds

Benefits: Stretches low back, relaxing

Supine Twist

How:

Lie on back, knees bent

Drop both knees to one side

Keep shoulders down

20-30 seconds each side

Benefits: Rotational stretch

Pelvic Tilts

How:

Lie on back, knees bent

Flatten low back to floor

Then arch slightly

15-20 reps

Benefits: Mobilizes lumbar spine

Hip Stretches (Help the Back!)

Figure 4: Stretches glutes and piriformis

Hip Flexor Stretch: Tight hip flexors pull on low back

Sample Routine (10 min)

1. Pelvic tilts: 15 reps

2. Knee-to-chest: 30 sec each, then both

3. Cat-cow: 10 cycles

4. Supine twist: 20 sec each side

5. Child's pose: 60 sec

6. Figure 4: 30 sec each side

When to Stretch

Morning (reduce stiffness)

After sitting long periods

Before bed

Gently throughout day

When NOT to Stretch

Acute injury

Severe pain

If stretching makes it worse

If you have radiating symptoms

The Bottom Line

Low back stretches:

1. Should be gentle — No forcing

2. Include hips — Connected to back

3. Do regularly — Daily is best

4. Listen to your body — Stop if worse

Foundational Rehab includes low back care in all programs.

Low Back Stretches: Relieve Tightness and Discomfort

Stretching for Low Back Relief

Best Low Back Stretches

Knee-to-Chest

Cat-Cow

Child's Pose

Supine Twist

Pelvic Tilts

Hip Stretches (Help the Back!)

Sample Routine (10 min)

When to Stretch

When NOT to Stretch

The Bottom Line

Ready to Start Your Recovery?