Looking to keep your low back healthy and pain-free?

Here are four stretches for your low back pain.

There can be many different reasons and causes of low back pain. These can include an issue with your inner thigh (the adductors), a gut issue (yes, that can affect the low back!), a glute issue, or yes, the low back itself.

This article will focus on four easy stretches you can do for healthy back maintenance. These should feel good, both while you are doing the movement and after completing the stretches. If anything hurts, stop immediately. If you have back concerns, be sure to see a qualified professional.

1. Child’s Pose

Kneel on the floor, sit back on your heels, and stretch your arms out in front of you while lowering your chest toward the ground. If you are unable to sit back on your heels, use a pillow on your heels to reduce the strain and add some lift.

2. Knee-to-Chest

Lie on your back with knees bent and feet flat on the floor. Pull one knee toward your chest, keeping the other foot on the floor. Hold for 20–30 seconds, then switch legs. If this is very easy for you, you can try bringing both knees to the chest simultaneously.

3. Cat-Cow Stretch

Start on all fours with hands under shoulders and knees under hips. Inhale, arch your back (Cow), then exhale, round your spine (Cat). Repeat 5–10 times. This movement improves spinal flexibility and relieves tension in the lower back.

4. Hamstring Stretch

Lie on your back, extend one leg, and pull it gently toward your chest. Flex your foot to feel the stretch along the hamstring and lower back. Hold for 20–30 seconds and repeat with the other leg.

Remember, these should feel good. If there is any pain, stop. Not every stretch will work for everybody. Keep your stretches gentle. You want to feel a nice, relaxed stretch, not one that you have to hold your breath and suffer through.

Need more specialized help? Feel free to reach out to Bean at Brandon Stretch and Neuromuscular Therapy.