Video: Learn Simple Stretches for Easing Lower Back Pain

Stretches to Soothe a Low Back Injury

Implement some simple stretches into your daily routine to help relax the muscles of the lower back.

Observe our demonstration of an easy stretching routine designed to relax and stretch the muscles of your lower back. This routine can be performed in the evening before bedtime or at any point during the day when you need to ease tension and promote relaxation in the lower back muscles.

Instructions for the Demonstrated Low Back Stretches:

  1. Lie on your back, and perform a few pelvic tilts to increase mobility in your low back and ensure stability and relaxation. Similar to cat camel or cat cow poses, place your hands over your belly or on the points of your hips.
  2. Inhale, pointing your tailbone down to the ground and curving your back away from the floor. Exhale, pulling your belly in, tilting the pelvis backward, and pointing your tailbone up towards the ceiling. Repeat this motion for several rounds to enhance mobility and awareness in the low back and pelvis.
  3. Find a neutral pelvis position, maintaining a slight gap between your back and the floor.
  4. For a spinal twist, keep your feet hips-distance apart and allow your knees to sway down to one side. You can also bring your feet together for a bigger twist, and for an extra stretch in the chest and shoulders, open your arms like a “T” or “cactus shape.”
  5. For a full spine twist, extend one leg straight and bring the other knee towards your chest. Cross the bent knee over your body to the opposite side while reaching the opposite arm out behind you. Hold this position for a few slow breaths to relax and stretch the muscles around your spine, core, chest, and hips.
  6. Switch sides to ensure balance, and focus more on the tighter side if needed.
  7. For a hip opener, perform the figure four stretch (also known as eye of the needle). Cross one ankle over the opposite knee with the foot flexed up, pushing the knee away from you gently to deepen the stretch. Use your hands to draw the thighs closer or use a wall or chair for added support.
  8. Sway your knees from side to side to find the angle that best stretches the back pocket region.


As mentioned, these lower back stretches are great for relaxation and unwinding at the end of the day or whenever you feel tight and stressed. They help you reconnect with your breath and loosen up your body, preparing you for bed or rejuvenating your energy for the day ahead.

If stretching alone hasn’t provided the relief you need, don’t worry. Our chiropractic experts specialize in treating musculoskeletal issues, including lower back pain. Take charge of your health and well-being today. Book an appointment with our team of top-rated chiropractors in Portland and let us help you on your journey to a pain-free life.

Methods To Alleviate Low Back Pain:

Types of Recovery for Low Back Injuries:


Portland Wellness Care offers free consultations for patients who have questions, such as: What is the best treatment plan for me? What services will help me most? What the out-of-pocket costs might I incurred? How long will my treatment plan last?
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