5 Lower Back Pain Relief Stretches: Quick, Easy and Efficient

I believe everyone has a problem with his back once in a while, since we do live in a work-TV-PC-car-liftingchildren society. ๐Ÿ™‚ I cannot stress enough how important it is for a new mommy to have painless back! Fortunately I didn’t have to much problems with my back during my pregnancies or after, but I know a whole bunch of women that has such terrible pain that they cannot lead normal life and engage with their children anymore. Such a waste, huh? And so easily repairable…

In this post I will be showing you 5 lower back pain relief stretches, that anyone can do at home, they don’t take much of your time and are really easy to preform. These poses are efficient to relieve existing pain and even to prevent pain of the lower back, if you do them 3-4 times a week.

However, do consult with an expert if you feel there’s something more going on than just usual back pain. My husband discovered he has hurt his spine almost 20 years ago as a teenager, when he was still active handball player! And he had to have a surgery, because merely exercises were not enough anymore. Not pleasant at all, don’t you think…?

Prepare your space: What do you need?

Actually you don’t need much to take advantage of lower back stretches. Yoga mat (or even your living room rug!) on hard floor and a cozy outfit will do the trick. (On the photos I was on my backyard just because the scene of the grass and the trees is so much better than of toys and toys and toys and a dog ๐Ÿ˜‰ย  … Actually I do these exercises inside among toys. And with a dog’s tail under my nose. ๐Ÿ™‚ )

Just do not use your couch or bed to exercise, because your back will not get the proper support and the workout can even aggravate your pain.


It is also important not to forget to breathe during exercising and while holding a position. Take normal, not to deep not to shallow breaths. Breathe in through your nose, breathe out through your mouth. With every breath you can try to stretch your spine and other joints more and more, as much as you like, need or stand.

Position #1: Neutral PositionNeutral Position

Lay flat on your back, bend your knees and put feet parallel on the floor in the same width as your hips are. Your arms should rest beside you, palms turned to the floor. Make sure your lower back stays attached to the floor, do not lift it.





Position #2: Self-massage and Rolling your Back

Lay down in Neutral Position, then draw one knee close to your chest and hold it there with your hand. Draw the other knee to your chest. Embrace your knees. You should feel your lower back slightly stretching.

If you want to massage your whole back, so it will relax, you can sway in this position from left to right. Sway 10 times in a controlled manner.

Then roll forward to the sitting position and down again, until you reach the neck and the top of your spine. Roll 10 times in a controlled manner.

Relax one leg after another to reach Neutral Position.

Neutral Position

Rolling 1 Rolling 2 Sitting Position Rolling 3 Rolling 4 Neutral Position










Position #3: Spinal Twist on the Floor

Stay in Neutral Position. Extend your left leg and your arms. Twist your waist, so that your right knee fells towards left side and try to touch the floor with it. Your arms should stay extended. Turn your head as to look towards your right palm. Stay in final position for a minute or as long as it suits you.

Neutral Position

Spinal Twist 1

Spinal Twist 2






You should return to the Neutral Position step by step: head, waist and right knee, left leg.

Repeat same steps twisting to the other side. Return to the Neutral Position.


Position #4: Forward Fold

Stand straight, your feet parallel and in the same width as your hips. Fold over in a controlled manner, keeping your back straight and bending first only in hip area. When reaching the point where you cannot keep your back straight any more, you bend it and let your head and arms to fall freely.

Mountain Position

Tree Position

Forward Fold 1

Forward Fold 2

Forward Fold Final Position






You can sway for few centimeters in every direction, just to relax your back muscles and to lengthen your spine a bit more. It is not so important to keep your knees extended, more important it is to leave your upper body to free fall as much as it could. Stay in this position for two minutes or less if you find it uncomfortable.

To stand up again you should try to roll your spine upwards, centimeter by centimeter or vertebra by vertebra.

Position #5: Child’s Pose

Child Position

Kneel down and sit onto your heels, thumbs on your feet sticking together. Spread your knees wider than your hips are. Bend over with straight back to the floor and let your forehead rest on the ground. Extend your arms forward as much as you can and so it is not painful for your back.

Return to the sitting position with rolling your spine upwards vertebra by vertebra.





How to stand up is important!

The way you get out of laying position is very very important! When lying on your back in order to stand up always roll to one side, slightly bend your knees and use your upper arm to push off the floor. Then get to your knees and push up with both hands to help you get to your feet. You then just need to stand up.

When having problems with your back, you should never try to sit up directly from laying position, as if you were doing sit-ups!


How do I do it?

Although I would really like to do these exercises every day, I actually don’t. However I never hesitate to use them, when I start to feel uncomfortable in my lower back area. I also add some more, since I’ve learned what suits me and my body.

Normally I tend to use the Forward Fold position more, even during work, as I did it already some years ago when I was still working in an office. It is just what you need to get your spine long and lean after some hours of sitting in front the computer. Now I work at home, so I can use whichever exercise I want whenever I want actually… ๐Ÿ˜‰

Learning Sports is FunAlso my kids are intrigued, when they see me performing some exercises. The youngest two, who are 1 year old at the moment, find it just hilarious when I lay down on the floor and they can crawl and climb onto me. They just love to be on the same level with me! And believe it or not: t like a kind of massage when a small child is climbing your back while you are in Child’s Position! Quite useful and fun!


I Can Do It

My oldest daughter (4y) likes to try herself out with the exercises I’m doing. OK, that takes some of my attention and some would say it is distracting. But it is fun for me too! I love to teach my children about healthy motion through games and sports. This coexistence became a big part of me and my whole family. We love to do things together, and that is also why I started this blog.




Some time ago I have tried an excellent exercise, that I now use frequently when I have lower back pain. I will share it with you soon!



Working out and Bonding



OK, This is enough for this time…

I would be thrilled to hear your experience or questions about relieving lower back pain at home. Do feel free to comment below. I will gladly get back to you!




  1. Kris

    Hi there Spela,
    Great post about lower back exercises. I do all of these and also try to get my kids involved too! My 2 year old daughter is the best at doing the yoga moves. She is so flexible and eager to please.
    It’s a great site, and an exciting niche!
    Congratulations, Kris

    1. Spela (Post author)

      Hey, Kris!
      It so fun to watch your kids trying their best, ha? ๐Ÿ™‚
      And the 2-year-olds are really eager to participate. As for 4-year-olds: they already start whining “Mommy, I can’t do it!” In this case I think it’s essential not to push them. Encourage them and show them how, but then leave them be.
      In my experience, the curiosity will prevail and sooner or later they will be mastering it!
      I would be happy to hear your opinion on this, since I find you quite competent in this field… ๐Ÿ˜‰

      Best to you and your family!

      P.S.: I’m happy you like my site. It’s still work in progress. ๐Ÿ™‚

  2. Peter

    Hi Spela, I found your post very interesting I suffer from back pain as does my wife we will definitely give these exercises a go.
    I think the kids will be getting involved as well.
    Thanks for sharing.

    1. Spela (Post author)

      Hi, Peter!
      I’m so glad you found my post interesting and even more glad that I can help you a bit with your back pain.
      If you ever encounter any problem during your exercises, let me know and I’ll be here to help!

      Take care and all the best to your family!

  3. DrSarahBrewer

    Back pain is a common problem after pregnancy due to the softening effect of relaxin hormone which allows pelvic bones to stretch apart during childbirth. On top of that, the changing posture needed to maintain balance when your abdomen is swollen put all sorts of strains on back muscles. It can take many months to feel back to normal afterwards, and the exercises you show here will help enormously, Thanks!

    1. Spela (Post author)

      Dr Brewer, it is an honor to receive your positive comment on my article! Thank you for your professional clarification of the matter and your opinion. I believe it will add much more value to posted article.

      Thank you and best regards!

      ร…ย pela

  4. ches

    A great article for anyone with back pain not just new mothers. Your illustrations on how to do the exercises are vitally important as many people cannot change a text instructions into the correct action easily.
    I’m pleased to note that you have not included any situp type exercises which I think can do more harm than good.
    Your cute daughter will be following mum and exercising regularly. This is the time to introduce ‘paradigms’ that can be with a child for life!
    Another good exercise is the ‘cat’ ie on your knees and hands and slowly arch your back then round you back without straining and repeat a few times. This I find has relieved my lower back pain in the past. I don’t suffer with it at all now. Ches

  5. Gina

    I need to try these soon. They seem nice and simple.

    I’ve been having lower back pain recently. I feel it the most when I’m trying to get comfortable in bed. It stops me from getting there. I try laying 700 different ways and I still have trouble sleeping. Thanks for this. I’ll let you know if anything improves!

    1. Spela (Post author)

      Gina, I hope you found some comfortable positions to relieve your pain by now. ๐Ÿ™‚ And I’m very glad if some of my proposals helped.

      ร…ย pela

  6. sofia

    Thanks for sharing. Those are great stretches. My work definitely works out my back, which is why I am looking at other options in terms of a change in profession.

    Working and breaking my back is not something I signed up for, so I need to do what is best for me for the future.

    I do a couple of those stretches now and they help.


    1. Spela (Post author)

      Sofia, I’m very glad you found these exercises useful and helpful.

      Unfortunately there are so many jobs today that can hurt one’s back and people often don’t take care of their body properly to avoid pain. So many times the occurring pain triggers one’s consciousness that he/she needs to change something. And as you see, the change doesn’t need to be big to be efficient! ๐Ÿ™‚

      Take care, ร…ย pela

  7. Cathy

    Hi there Spela, these are great back stretching tips for people who stand or sit for a long period of time. I do Yoga on a weekly basis so these poses aren’t foreign to me.

    I love child pose and spinal twist the most. I find them very relaxing and can stay comfortably in that position until I feel the pain and tension is being relieved from my back.

    Love how your kid is following your healthy footsteps. I hope that I can some day nurture my children with Yoga too.

  8. Kurtis Quick

    From years of sports and brutal trauma from being speared during a football game. (helmet full force straight into my lower back when I was standing still) I still have regular pain in my lower back. Will these stretches help with the lingering pain? I have tried going to the chiropractor but that never seemed to help much

    1. Spela (Post author)

      Hi, Kurtis!

      Since you’d suffered from a serious injury I would recommend you consider consulting with your doctor first.

      I believe that every individual has his own potential to heal, but please do take expert advice into consideration if you have had some kind of an injury.

      However, if you ask my husband, he would never change these stretches, since he had his spinal surgery. ๐Ÿ™‚

      Take care!

      ร…ย pela


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