7 Stretch Exercises To Relieve Your Spine Of Pain And Tension

Pain in the lower back is taken lightly because it is largely related to lifestyle. For example, if you sit on a chair for long hours or you could get pain in your lower back. Also, if you are obese, you could feel pain in your back.

So, you can see there are many reasons for pain in the lower back, but you shouldn’t let the pain persist. Also, there is little need to take painkiller medicines to reduce the tension. If you can stretch your spine and thigh muscles a little, you can feel relaxed.

Here’re 7 stretch exercises that can give you quick relief from pain in the lower back and pressure on the buttocks and thighs. And you can do these stretches any time of the day. But it is better to perform the exercises empty stomach.

  1. Child’s Pose

It will have a relaxing effect on your body as it can reduce tension all along your spine and loosen up stretched muscles of the lower back. It enhances flexibility and boosts blood flow along the spine. It involves gently stretching spinal extensors, gluteus maximus, and thigh muscles.

Child’s Pose

How To:

• Come down on your knees and palms
• Open your knees as much as you can relax your spine
• Bring your belly down to rest between your thighs
• Let your neck relax on the floor
• Your hands could be stretched forward or sideways
• Maintain the pose for a minute and repeat it a couple of times

For support, you can keep a pillow under your belly and one under your jaw.

  1. Knee-to-Chest Stretch

It stretches and stabilizes the spine and pelvis to reduce tension and pain, especially in the lower back region. Also, it controls high blood pressure and reduces anxiety and anger.

Knee-to-Chest Stretch

How To:

• First, lie on your back in the corpse pose (savasana)
• Fold your left knee and bring it close to your chest
• Lock the knee with your hands on your chest for a moment
• Maintain the pose for 30 seconds before leaving
• Avoid raising your hips to stretch the left leg by lengthening your spine and tailbone
• Repeat it with the right leg

For help, you can place a towel under your legs. Also, you can lift your head and tuck your chin into the chest to deepen the stretch.

  1. Piriformis Stretch

Piriformis muscles lie deep in the buttocks but it can cause tremendous pressure on your spine and thigh muscles. Your buttocks and lower back would become tight due to the pressure. But you can relieve the pressure by stretching the muscle.

Piriformis Stretch

How To:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your left foot and place it on the right thigh
• Hold the right thigh with both hands and pull it towards your chest until you experience the stretch
• Hold this position up to a minute and then repeat it with the left thigh

For support, you can use a cushion to rest your head and neck while you perform the stretch.

  1. Seated Spinal Twist

It can be called the best stretch exercise as it stretches the spine, hips, glutes, shoulders, neck, and abdominal muscles. As a result, you feel improvement in mobility and stimulation in the internal organs.

Seated Spinal Twist

How To:

• Sit down with your legs stretched
• Lift your left foot and place it outside of your right thigh
• Bring your right arm on the outside of your left thigh
• Take your left arm backward for support
• Twist our spine towards the left side and hold the pose for up to a minute
• Repeat it with the right side

For support, you can keep both of your legs stretched. Also, you can inhale on looking straight and exhale on turning your neck back.

  1. Pelvic Tilt

When you feel pain and tightness in your lower back, it is due to the unnecessary pressure on your pelvic muscle. With pelvic tilt exercise, you can relieve the pressure from your lower back and abdominal muscles. Also, it will affect your glutes and hamstrings.

Pelvic Tilt

How To:

• Lie on your back with your knees bent, feet flat on the floor, and lower back relaxing on the floor
• Flatten your lower back by engaging your abdominal muscles
• Keep breathing normally and hold the position for up to 10 seconds
• Take a deep breath and hold, then relax and then again take a deep breathe

For support, you can keep a soft cushion under your head.

  1. Cat-Cow

If you are feeling pressure on your spine, you should practice the cat-cow pose. This stretch exercise will relax your shoulders, neck, and chest. Since it is an easy stretch, you can practice in a hassle-free manner.


How To:

• Come down on your four in a tabletop position
• Inhale to fill your belly with fresh air and press your hands and legs for support
• Let your belly drop down while you inhale and look at the ceiling
• Exhale by bringing your head towards the floor and tucking your chin into your chest
• Arch your back towards the ceiling as you exhale

For support, you can keep your hands slightly forward. Also, you can cushion your knees for comfort.

  1. Sphinx Stretch

It is one of the stretch exercises that can relax your body completely. It will work on your spine, buttocks, and chest. It can even stimulate your internal organs.

Sphinx Stretch

How To:

• Lie on your abdomen with your body weight on your elbows
• While your lower part will be on the floor, the upper part will rest on your elbows
• Spread your legs a little and let your toes rest on the floor
• Raise your upper back by stretching your hands and pressing your pelvis into the floor
• Engage your back, buttocks, and thighs while raising your upper back and look at the ceiling

For support, you can put a towel under your knees. Also, you can let your toes remain above the floor.


Stretch exercises can help relax tensed muscles and bring down severe pain. But you shouldn’t try stretch exercises if the pain is due to trauma like an accident.

Disclaimer: Stretch exercises can help relieve pain in the lower back, and thighs, but you shouldn’t perform the exercises without training. Also, you should visit your doctor, if the pain persists. For more information please visit our site at https://www.searchom.com/

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