4 Stretches That Actually Help With Low Back Pain

If you've ever Googled "stretches for back pain," you've seen the same generic list a hundred times. Knees-to-chest, cat-cow, child's pose. They're fine, but they often don't address what's actually causing back pain in most people.

Most low back pain comes from the back working too hard because something else isn't doing its job — usually hips, hip flexors, or mid-back rotation. These four stretches target those drivers.

1. Hip flexor stretch (couch stretch)

Tight hip flexors pull your pelvis forward and arch your low back, which loads the lumbar joints. This is a huge contributor to back pain in people who sit a lot.

• Kneel in front of a couch or bench, with one shin propped up against it (the foot of that leg pointing up toward the ceiling).
• Other foot flat on the floor in front of you in a lunge position.
• Squeeze the glute on the back leg and gently push your hips forward.
• You should feel a stretch through the front of the hip and quad of the back leg — not in your low back.
• Hold 30-60 seconds per side. Repeat 2-3 times.

2. 90/90 hip rotation

Limited hip rotation forces your low back to make up the difference, especially in any twisting movement. This stretch hits both internal and external rotation in one position.

• Sit on the floor with both knees bent at 90 degrees — one leg in front of you (knee out, foot toward the opposite hip), the other beside you (knee out, foot behind you).
• Sit tall, then gently lean forward over the front leg.
• Hold 30 seconds, then switch the position so the other leg is in front.
• Don't force it — go to a comfortable stretch and breathe into it.

3. Open book (thoracic rotation)

If your mid-back doesn't rotate well, your low back picks up the slack on every twist. This is the most common rotation pattern that drives back pain.

• Lie on your side with knees stacked at 90 degrees, arms extended in front of you, palms together.
• Keeping your knees together and on the floor, slowly rotate your top arm and trunk away from you, opening like a book.
• Follow your hand with your eyes. Pause when you feel a stretch through your mid-back and chest.
• Return slowly. 8-10 reps per side.

4. Glute bridge with hold

Not technically a stretch — but if your glutes don't fire well, your low back muscles take over. Activating your glutes regularly often relieves back pain more than any stretch does.

• Lie on your back, knees bent, feet flat on the floor.
• Squeeze your glutes hard and lift your hips toward the ceiling. The work should be in your glutes, not your low back.
• Hold for 5-10 seconds at the top. Lower with control.
• 10 reps. Repeat 2-3 sets daily.