5 Go-To Stretches for Low Back Pain (Quick Video Tutorial)

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“Low back pain stretches” is one of the most commonly searched wellness topics online. Before yoga, my back always hurt and I was the one searching these terms. While I’m not here to tell you that doing these 5 stretches will magically erase your back pain, I can say that consistent movement, strengthening, and stretching can work wonders for prevention and maintenance.

So, I made this YouTube short to show you my personal go-to stretches that relieve my back pain and low back tension and that my students love. Check out the 60-second video, then scroll down for the step-by-step instructions on how to try it for yourself below.

Maybe you won’t love every stretch on the list, but you’ll probably find at least one that works for you. Incorporate it into your routine and see how it goes. 🙂

Research shows that up to 80% of adults will experience low back pain at some point in their lives. Whether your discomfort stems from sitting too much, stress, poor posture, tight hips, overtraining, or simply everyday life, gentle movement can often help ease tension and restore mobility.

The good news? You don’t need an hour-long yoga practice to find relief.

These five simple stretches can help release tight muscles, create space in the spine, and encourage healthy movement patterns that support your lower back. If you’re searching for stretches for lower back pain, lower back pain relief stretches, or gentle yoga for back pain, these beginner-friendly movements are a great place to start.

5 Low Back Pain Stretches That Help Relieve Tension

Many cases of lower back discomfort are linked to muscle tightness, prolonged sitting, reduced mobility, and tension in the hips and hamstrings. Practicing low back pain stretches regularly can help:

Release tightness in the hips, hamstrings, and low back
Improve mobility through the spine and pelvis
Support better posture and body awareness
Encourage relaxation and deeper breathing

These beginner-friendly yoga-inspired stretches can be practiced individually or combined into a quick sequence whenever your back feels tight or achy.

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Try These Low Back Pain Stretches for Gentle Relief

Follow along with the tutorial video above, and read below for step-by-step guidance and a list of benefits for each stretch.

1. Child’s Pose

This classic yoga pose gently lengthens the spine while helping relax the muscles surrounding the lower back. It also encourages diaphragmatic breathing, which can help reduce tension held throughout the body.

If your low back tends to get cranky after a day of sitting, try Childs Pose. This is a great pose to do at the end of your day, while you’re watching TV, or even in bed.

Benefits: Child’s Pose is one of the best low back pain stretches because it gently elongates the spine without requiring much effort. It can also help release tightness through the hips, glutes, and lower back while encouraging the body to relax.

How to Do Child’s Pose:

Start on your hands and knees in a tabletop position
Bring your big toes together and separate your knees comfortably wide
Sink your hips back toward your heels
Extend your arms forward and rest your forehead on the mat
Breathe deeply and hold for 30-60 seconds

If your knees are sensitive, try a blanket between the back of your knees and thighs. Alternatively, skip down to the third pose on this list and try a Happy Baby stretch on your back.

2. Restorative Child’s Pose Variation

This slightly different version of the first stretch brings the knees and thighs together for a different sensation through the lower back. Many people find this variation especially soothing when their back feels sensitive or fatigued.

Personally, I love this version for its added grounding and comfort. It feels like a calming, soothing cocoon!

Benefits: This restorative variation offers a more contained, grounding version of Child’s Pose. Keeping the knees together can create a gentle stretch across the low back and may feel especially supportive when your body needs a softer approach.

How to Do This Variation:

Begin in Childs Pose
Bring your knees and thighs together
Drape your torso over your thighs
Rest your arms alongside your body or extend them forward
Relax your shoulders and breathe slowly for 30-60 seconds

3. Happy Baby Pose

Another soothing yoga pose, Happy Baby provides both a gentle stretch as while as massage with gentle rocking to release tension in the hips, pelvis, and low back simultaneously. Adding the side-to-side rock can create a subtle massage effect along the muscles of the back.

Benefits: Happy Baby is helpful for low back discomfort because it opens the hips and inner thighs, two areas that often contribute to back tension.

How to Do Happy Baby Pose:

Lie on your back and draw your knees toward your chest
Reach for the outsides of your feet, ankles, or behind your thighs
Stack your ankles over your knees as much as feels comfortable
Keep your low back heavy toward the mat
Gently rock side to side for 30-60 seconds

Curious about other ways to experience this stretch? Try the archer variation – straighten one leg while keeping the other bent. Stay a few breaths, then switch sides.

4. Knee Circles for Low Back Mobility

This movement helps lubricate the hip joints, mobilize the pelvis, and encourages gentle mobility throughout the lower spine. This is one of the easiest lower back mobility exercises to add to your daily routine. I love doing this at the start of a yoga class to loosen everything up.

Benefits: Knee Circles are a simple way to bring gentle movement into the hips, pelvis, and low back. This stretch can help reduce stiffness, improve circulation, and support better mobility without placing strain on the spine.

How to Do Knee Circles:

Lie on your back and hug both knees into your chest
Place one hand on each knee
Slowly circle your knees in one direction
Keep the movement smooth and comfortable
Reverse directions after several circles
Continue for 30-60 seconds

For a more active version, you can also do this circling your hips in a table top position. Small circles or bigger circles that bring you into a Cobra Pose shape and back towards Childs Pose in between.

5. Downward Facing Dog

Another classic yoga pose on the list, this full-body stretch with deeply bent knees helps lengthen the spine while reducing tension in the lower back. This variation is especially helpful for people with tight hamstrings who are looking for back pain relief stretches that don’t place excessive strain on the spine.

Benefits: Bending the knees in Downward Facing Dog shifts the focus away from hamstring flexibility and back into spinal length. This can help decompress the lower back, stretch the hips and posterior chain, and create more space through the entire body.

How to Do Downward Facing Dog:

Start on your hands and knees
Tuck your toes and lift your hips up and back
Bend your knees deeply
Focus on creating length through your spine instead of straightening your legs
Press firmly through your hands and relax your neck
Hold for 5-10 slow breaths

Bring movement into your Down Dog by bending alternate knees and pedaling your feet. Breathe deeply as you move.

Practice These Low Back Pain Stretches Consistently

When it comes to managing everyday stiffness and discomfort, consistency is often more important than intensity. Practicing these gentle stretches for back pain regularly can help improve mobility, reduce muscular tension, and support overall spinal health.

For a quick practice, move through each low back pain stretches for 30-60 seconds and repeat the sequence one to two times. Many people notice the greatest benefits when they practice these lower back pain relief exercises several times per week rather than waiting until discomfort appears.

I hope this helps! Please share in the comments which stretch is your favorite, and also if you have any questions. We love hearing from you and as always, thank you for reading. 🙂

If any movement causes sharp pain, numbness, tingling, or worsening symptoms, stop immediately and consult your healthcare provider.

Want more guided stretching, yoga, and mobility classes? Follow the YouAligned YouTube channel for free practices and explore the full library of on-demand classes on YouAligned Classes.

For more resources to support your mind-body-life wellness journey, check out our full library of articles here.

All included information is not intended to treat or diagnose. For medical questions, please consult your healthcare provider.