Lower Back Stretches While Standing to Relieve Low Back Pain

Lower back pain is one of the most common problems that many people experience because of their busy lifestyle and workload. Whether you are experiencing pain from an old injury or have been sitting for long hours, there are various lower back stretches while standing and sitting exercises to get rid of lower back pain. In today’s blog, we’ll discuss different types of exercises that can help you reduce lower back pain and improve mobility.

What is Lower Back Pain?

Lower back pain can be caused by the way you exercise, sleep, sit, walk, and so much more. And, when you deal with such a type of pain, you may want to stay in bed. However, according to research, doing exercise along with stretches 2-3 times a week can help ease lower back pain. While not all types of back aches can be treated with stretches but sometimes people with lower back pain have tight legs and hips, so loosening and strengthening these muscles can help you find relief.

Standing Lower Back Stretches to Get Rid of Lower Back Pain

Follow the lower back stretches given below for lower back pain relief:

  • While standing with your shoulder feet width apart, bend forward from hips slightly. As you continue to bend forward, don’t lock out your joints and keep your knees soft. Make sure to reach your arms toward the ground. Hold this stretch for a few moments to relieve lower back pain and then stand up again. 

  • Place your one foot on a stool while standing. Keep the other leg straight. Bend the lifted leg’s knee to stretch in that leg’s glutes, hip flexors, lower back muscles, hamstrings, and quads. Hold on to this position for 30 seconds or more before you do this stretch with the other leg. 

  • While standing bring one foot high up to your butt and hold this stretch while you place your same side hand on the lifted knee. To touch the other toe, raise the opposite arm overhead. Before swapping sides, hold this stretch for 30 seconds or longer.

  • Your left side should start to extend as you slide your right hand down your right side. Slide back up after holding the stretch for five seconds. 9 more times, repeat. Repeat 10 more times on the left side after you’re done.

Pinched Nerve Lower Back Stretches

You may experience a pinched nerve in your lower back due to stress on the nerves around or near the vertebrae in the spine. You may experience various symptoms, such as numbness and sharp pain. You can do the following stretches for pinched nerve lower back pain:

  • Bend both knees while lying down on the floor. Bring your knees close to your chest and hold this stretch for 10-20 seconds. Now, release your legs and place your feet on the floor and repeat the process.

  • Lie on the floor while placing your feet on the floor. Now, extend your one leg to point your foot to the ceiling. Hold your foot in the air for 20-30 seconds and release the hold. Repeat the whole stretch process with the other leg.

  • When you lift one of your legs, make sure your foot is resting on the bent leg on the other side. The knee of the raised leg should be aligned with your body. Hold the thigh that is supporting your foot and pull it up towards your head and chest. After holding the position for 20 to 30 seconds, release. Repeat this on the opposite side of your body.

If you are experiencing chronic lower back pain, it is advisable to see a doctor, especially if those symptoms are making you feel uncomfortable while doing daily activities. By properly assessing a pinched nerve and the possible causes, your doctor can then help you with a treatment plan.

Foam Roller Lower Back Stretches for Back Pain Relief

You can get rid of back pain using different types of stretches. You can use a foam roller for lower back stretch to get lower back pain relief. 

  • Place the foam roller beneath your right thigh while lying on the ground. With your left foot flat on the ground, flex your left knee. Slightly raise your buttocks off the ground. Let the roller go from the upper thigh to above the knee as you slowly roll your body forward and backwards. Roll each hamstring for 30 to 60 seconds.

  • Cross your second foot across your knee while keeping one foot on the ground. With one hand behind you and the other resting on your crossed legs, support your body. Roll gradually up and down. Rolling for 30 to 60 seconds on one side, repeat the motion on the opposite side. In this way, you can perform lower back stretches with a foam roller


Back pain can range from mild to severe. If you have mild back pain, you can perform any of the above-mentioned stretches under supervision. However, if you have severe back pain, make sure to seek help from a doctor. Moreover, you can keep yourself updated with such health and fitness-related blogs by subscribing to Personal Care N Heal.

Also Read:

Back Pain Upper Left Side: What Does It Mean?

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