20 Lower Back Exercises And Stretches, As Per Experts

A child's pose is a useful stretch that helps improve flexibility and mobility by releasing muscle tension. This stretch can open up the hips and reduce stress and back pain.

Start by sitting your toes back on your heels. Slowly reach forward and bring your knees together so that your elbows and torso are on the floor. 

Feel on your back and hold this position for 30 seconds. Slowly lift your hips to reach the starting position and bring your hands back to your knees.

Cobra pose helps to improve your arms and back muscles by correcting your posture. Lie on your stomach by keeping your elbows close to your body and hands below the shoulder.

Raise your chest from the mat as you exhale. When you do this, make sure that the shoulders are rolled back and the neck is neutral. You can also extend deeper by looking up and holding the position for around 30 seconds.

The upward-facing dog is a yoga pose that helps to improve your core. This pose expands your spine, contributing to the overall strength of your back muscles. 

Start by lying down on your stomach with your feet at a distance from your hip. Place your palms alongside your abdomen by facing them down. Inhaling, lift your head and chest to lengthen your arms by pressing your palms.

Make sure you engage your inner thighs and calves when you lift your legs and pelvis off of the mat. Hold the position to feel it on your arms, back, and chest, and release by slowly bending down.

The downward-facing dog pose helps to improve the upper and lower body. It is very helpful for improving stiffness and tension in your back.

Start by being in a plank position with your body. Bend your knees and pull your chest near your thighs. Your legs should be straight when you are in the final position.

Hold this position to engage your whole body and focus on deep breathing. Release the position by returning to the plank position and repeating it around 10 times.

Pelvic Tilt Yoga Pose stretches tight muscles in your lower back to help minimize back pain and build core strength. This exercise also helps to correct your posture and helps with everyday tasks.

Lay flat on the floor. Arch your lower back away from the floor and hold for 2 to 3 seconds. Rotate your pelvis forward to feel the movement in your lower back as you inhale and do this for one minute for three rounds for effective results.

Cat and Cow Stretch can be added to your morning exercise routine to improve spine, back, neck, and shoulder flexibility. This stretch is often used in yoga and is beneficial to promote spinal mobility and ease morning stiffness. 

Bend and reach forward with your feet at a distance from your shoulder. Arch your back by dropping your belly and lifting your head upwards. 

Slowly round your back towards the ceiling, scoop your belly towards your spine, and tuck your chest to create a curve in your upper back. Continue this in a slow and fluid motion and repeat for around 5-10 rounds.

The marching bridge helps improve back and lower back pain by stretching your hips and hamstrings. Lie flat on the floor with your arms and legs facing down on your side.

Raise your hips until your right knee and shoulder are straight. While you hold the bridge, lift your right knee near your chest until it is at a 90-degree angle. 

Lower your pelvis and lift your left knee to make sure that your pelvis does not fall and your back is stretched. Repeat this process 4-10 times on each side.

Superman Stretch is great if you want to improve your lower back and posture. Rest on your stomach and raise your arms and legs. 

Squeeze your stomach and quads for effective results but do not put too much pressure on your lower back. Stay in this position to feel in your calf and upper back.

If you want to improve your back muscle and reduce pain, bird dog exercise can be helpful for you. Stay on the mat with your knees bent and raise your right arm. 

Raise your left leg with your neck straight. Stay in this position for a few seconds and return to the normal position. 

Do the same process with your opposite arms and legs. Repeat this process on each side about 2 to 3 times.

Glute bridge exercise works by targeting the weak muscles and stretching the hips. It is also great for activating glute muscles and reducing back pain.

Keep your legs flat and bend your knees. Lift your hips to keep your ribs in place and begin bending your back from the floor.

Hold this position for a few seconds, lower your back, and return to the starting position. Repeat for up to 10 reps for effective results.

Forearm planks are a great way to improve your core muscles and lower body. This reduces back pain and the risk of back injury. Start by getting your hands and knees on the mat.

Then lift your trunk from the floor by pressing your hands and knees together. Be sure to contract your core and maintain a neutral spine. Remain in this position as long as you can maintain perfect form.

If you are looking to improve your hip flexor muscles, half rollback can be the best exercise. Start by sitting on your ground with your knees bent. 

Reach your arms out in front of you as you relax your shoulders and slowly slide down onto your lower back by pulling in the navel toward the spine. Pause in this position and slowly get back to the starting position. Repeat these steps 10 times to see effective results.

Stretching from the knee to your chest helps relieve pain and relax tight muscles in your lower back. Spread your legs, place your hands at your sides, bend your knees, and bring them to your chest.

Hold your knee with your hands, relax your leg, and pull it towards your chest. Lean back against the mattress to feel the stretch on your back and hips.

This exercise helps relieve stress on the back and spine. In a seated position, spread out your legs in front of you and your hands facing the floor behind you.

Twist your spine to your left and bend your left knee to pull your right knee inside. Bring your right arm to rest on your bent knee, and slowly push your knee into position.

Turn the twist around and extend to the right. Hold for 15 seconds and repeat on the other side.

Standing roll-down exercise relieves tightness by opening the space between each vertebra across the spine. It helps to correct your posture and improve the stability of your core muscles. 

Start by standing with your heels, scooping your belly, and keeping your core balanced. Allow your shoulders to rest by handing your arms by your side, inhale, and roll the body down from the neck first as you exhale. 

Lower as much as you can without straining your hamstrings. Now, gradually get back up from the ground to stand as you exhale using your abdominal muscles. Continue this process for around 6-10 roll-downs.

Figure Four stretches can be beneficial for glutes and hips to relieve tension and enhance flexibility. To do this stretch bend your knees and keep your feet flat.

Lift your right leg, bend it to bring it over your left knee, and rest it. Hold your left knee with both hands and pull it towards your chest to feel the stretch along your right hip. Hold the position for 30 seconds, return to the leg, and repeat on the other leg.

A seated fold yoga pose stretches your hamstring and lower back by promoting flexibility and releasing tension in the lower back. Be seated with your legs in front of you.

As you inhale, reach up to the ceiling and bend forward on the hips. Spread your hands as far as you can along your legs and lower your head toward your lower body.

Keeping your back straight and chest open is very crucial. Hold the position for 15-30 seconds as you feel it in your hamstring and lower back.

Seated hamstring stretches can improve spinal stability and strength by stretching your spinal muscles and reducing back pain. Sit on the floor with one leg laid out in front.

Take a towel, hook it around the bottom of your foot at the heel, and slowly bend your knees to your hips and belly towards your thighs. Grabbing the towel, bring your belly closer to your legs, keeping your back straight. Hold the stretch until you feel it in your lower back and back of the leg.

Side planks help to improve the muscles in your lower back and core. It also prevents lower back pain by targeting the muscles near the spine.

Lie on the left side of your body with the left arm below your shoulder. Your right leg should be slightly bent and your left leg straight. Stay in a plank position by rising onto your left elbow and foot. Hold the position for 20 seconds and repeat it on the other side.

Pull-up exercise is great for muscle stretching, however, it also helps to create spinal decompression resulting in better stability in the lower back. Begin by placing your palms away from you on a bar aligned at your shoulder width.

Start the motion on the shoulder blades by pulling them together and then pulling your body up towards the bar. Repeat this movement without touching the floor. Continue to do this for at least 4 sets.