If your lower back feels tight, achy, or downright miserable, you’re not alone. Whether you’re training hard or just getting through the day, that constant tension can wear you down fast. You want relief, but more than that, you want results. And the truth is, not all lower back stretches are created equal.
The right movements can quickly change how your body feels and functions. You don’t need a full routine—just smart stretches that actually work.
In this blog, you’ll get targeted stretches used in sports physical therapy right here in Durham. These aren’t random moves from a search—they’re chosen because they help real people feel better fast.
You’ll learn which stretches relieve pain, why they work, and how to do them safely. Ready to feel the difference? Let’s get into it.
7 Lower Back Stretches That End Pain Faster Than You’d Believe
When your low back pain starts to interrupt workouts, sleep, or even standing in line at the store, it’s time to act.
These stretching exercises are simple but powerful, and they target the muscles that most often contribute to back pain.
Each stretch below helps you create space in the spine, relieve pressure, and reset your body’s alignment. Whether you’re dealing with the effects of a sedentary lifestyle or a recent strain, you’ll want to try these.
1- Knee to Chest Stretch
Lie on your back with your knees bent and feet flat on the floor. Slowly pull one knee toward your chest until you feel a gentle stretch in your low back.
Keep your opposite leg flat or with a slight bend, depending on your flexibility. Hold this stretch for 20 to 30 seconds, then switch sides and repeat.
2- Cat Cow Stretch
Start on your hands and knees with your arms straight and your knees directly under your hips. Make sure your palms are flat on the ground and your spine is in a straight line.
Slowly round your back like a cat as you tuck your chin toward your chest. Then slowly raise your head and tailbone as you arch your back gently toward the ground.
Repeat this sequence for 30 seconds to one minute while you breathe deeply.
If you’ve been living with low back pain and feel like nothing helps, we want to change that. You don’t have to live in pain or guess your way through recovery.
Let’s talk about what’s going on and map out your path forward. Schedule a Discovery Visit with us at Piedmont Concierge Physical Therapy or call us at 919-629-1819.
We’re ready when you are.
3- Child’s Pose
Begin in a kneeling position with your knees about hip width apart and your big toes touching. Sit back with your hips over your heels and slowly bend forward, bringing your chest toward the ground.
Reach your arms forward and keep your palms flat. Let your shoulder blades drop and breathe deeply as you feel a stretch through your spine and hips.
4- Supine Twist
Lie on your back with your legs straight. Bring your right knee toward your chest, then slowly roll it across your body toward the left side.
Extend your right arm out to the side and turn your head toward it. This movement stretches your lower back and right thigh while opening up the chest and shoulders.
Take several deep breaths and repeat on the opposite side.
5- Hamstring Stretch With Towel
Lie on your back with one leg extended flat on the floor. Loop a rolled up towel around the arch of your other foot and slowly raise that leg toward the ceiling.
Keep a slight bend in the knee if needed. Gently pull the towel to deepen the stretch in your hamstring and lower back.
Hold for 20 to 30 seconds and switch legs.
6- Seated Forward Fold
Sit on the floor with your legs straight in front of you. Keep your feet shoulder width apart and your back tall.
Bend forward from your hips, not your spine, and reach toward your toes. Let your upper body relax as your head lowers and your arms stretch out.
Feel the length along your spine and hamstrings. Take deep breaths and slowly return to your starting position.
7- Bridge Pose
Lie on your back with your knees bent and your feet flat on the floor, about hip width apart. Place your arms flat alongside your body with your palms facing down.
Press through your feet and slowly raise your hips toward the ceiling. Keep your shoulders, neck, and head flat on the ground.
Your body should form a straight line from your knees to your chest. Pause, then slowly lower your hips back to the floor.
Piedmont Concierge Physical Therapy: Help For Your Back Pain
At Piedmont Concierge Physical Therapy, we take your back pain seriously. You deserve more than a cookie-cutter plan and vague advice about rest or medication.
We Start With Listening
We listen to your story so we understand how your pain started and how it affects your life. By learning your goals and daily challenges, we can build a plan that fits your lifestyle.
We make sure your treatment feels focused and intentional from the very first visit.
We Target the Root Cause
Back pain often has more than one contributing factor. That’s why we look beyond the site of your pain to identify what’s causing it to stick around.
We assess how you move, how your muscles fire, and how your spine handles load. Then we walk you through the exact steps to relieve pressure and restore function.
We Focus On Active Recovery
We don’t believe in long periods of rest unless absolutely necessary. In most cases, movement is the best way to heal your body and prevent pain from returning.
With us, you’ll use safe and effective stretching exercises, stability drills, and real-life movement patterns. You’ll learn how to sit, stand, bend, and move in ways that support your healing.
We Stay With You Each Step
You’re not just handed a printout and sent on your way. We work with you one-on-one every session so you feel confident and supported throughout your recovery.
You’ll never feel rushed or ignored. Your progress is our priority, and we’re in this with you from the first session to full return to activity.
Ready To Get Started?
If you’ve been living with low back pain and feel like nothing helps, we want to change that. You don’t have to live in pain or guess your way through recovery.
Let’s talk about what’s going on and map out your path forward. Schedule a Discovery Visit or call us at 919-629-1819.
We’re ready when you are.