Sitting is the new epidemic affecting tons of Americans with back pain every day, but these 19 lower back stretches will help alleviate pain in no time. Lower back pain is extremely common in Americans, with one out of every four experiencing pain within the previous three months. It’s quickly become the most common type of pain and the most likely cause of disability that affects adults under the age of 45. Yet, with the help of a few lower back stretches, you can feel better in no time.

19 Best Lower Back Stretches To Alleviate Your Pain In No Time

Woman stretching her back

Photo by Scott Webb on Unsplash

Stretching is an effective and natural treatment for lower back pain, making it the easiest way to alleviate pain without the help of medications or surgery. When stretching as a part of your daily routine, you can strengthen your core and reduce your need for pain medications. Here are the best lower back stretches you need to try, all of which you can do in the privacy of your own home. 

Knee to Chest (Back Curl)

Trunk Rotation Stretch

Child’s (Prayer) Pose

Cat-Camel (Cat-Cow) Back Stretch

Hamstring Stretch

Hip Flexor Stretch

Lying Knee Twist

Piriformis Seated Stretch

Cobra Stretch

Hip Circles

Windshield Wipers

Reclining Single-Leg Stretch

Pelvic Tilts


Pigeon Pose

Downward Facing Dog

Triangle Pose

Upward Forward Bend

Corpse Pose

Medications To Try For Severe Pain

man raising his hands to show his back

Over the counter painkillers like Tylenol (acetaminophen) or any nonsteroidal anti-inflammatory drug (NSAID) like Ibuprofen (Motrin) or Aleve (naproxen) are perfect to treat pain. Anti-inflammatory medicines are also available in topical creams instead of oral pills that pose a higher risk of side effects because they affect the entire body rather than one centralized area.

If lower back stretches are difficult, these painkillers can offer some relief. They’re available in any drug store, and there are prescription-only pain relievers for chronic cases. However, drugs will not cure your back injury. Your doctor may also suggest physical therapy or other treatments to stop the pain long-term. Most types of lower back pain are cured with flexible and regular stretching to create a strong spine.

Featured Image: Photo by Sergio Pedemonte on Unsplash