Lower back pain affects many New Zealanders and can be the result of many causes, from strains through to underlying health conditions. This guide outlines eight effective stretches and yoga poses that may help reduce discomfort, improve flexibility, and support better posture and core stability.
Note: This information is for general guidance only and should not replace professional medical advice. If you’re experiencing persistent or severe back pain, please consult your healthcare provider before starting any new exercise routine.
stretch 1
Child’s pose
This gentle yoga stretch helps elongate the spine and open the hips, making it a calming and effective way to ease tension in the lower back.
How to do it:
- Begin on hands and knees, then sit back onto your heels.
- Stretch your arms forward and lower your torso toward the floor.
- Rest your forehead on the mat or a cushion.
- Hold for 30 seconds to a few minutes, depending on comfort.
Tips:
- Arms can rest alongside your body with palms up for a more relaxed variation.
- Keep your shoulders and neck relaxed.
- Use a towel or blanket under your knees for added support.
stretch 2
Knee-to-chest stretch
This stretch targets the lower back, glutes, and hamstrings, helping to release tightness and improve mobility.
How to do it:
- Lie on your back with legs extended.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 30 seconds, then switch sides.
Tips:
- You can bend the opposite knee for added comfort.
- For a deeper stretch, bring both knees to your chest.
- Avoid pulling too forcefully.
stretch 3
Pelvic tilt
This movement strengthens the abdominal muscles and supports spinal alignment, helping to relieve lower back strain.
How to do it:
- Lie on your back with knees bent and feet flat.
- Engage your core and gently tilt your pelvis upward.
- Flatten your lower back against the floor.
- Hold for 5–10 seconds, then relax.
Tips:
- Keep your feet grounded and avoid lifting your hips.
- Don’t over-arch your back when returning to neutral.
stretch 4
Cat-cow stretch
A dynamic yoga pose that improves spinal flexibility and reduces stiffness in the back and neck.
How to do it:
- Start on hands and knees, with wrists under shoulders and knees hip-width apart.
- Inhale and arch your back, lifting your chest (cow pose).
- Exhale and round your spine, tucking your chin (cat pose).
- Repeat slowly, syncing breath with movement.
Tips:
- Avoid straining your neck—move gently.
- If wrists are uncomfortable, use forearms or elevate hands with a towel.
stretch 5
Seated spinal twist
This seated stretch helps improve spinal mobility while targeting the lower back, glutes, and hips. It also gently stretches the shoulders and neck.
How to do it:
- Sit upright with your legs extended in front of you.
- Bend your right knee and place your right foot flat on the floor outside your left thigh.
- Place your right hand behind you for support and bring your left elbow to the outside of your right knee.
- Inhale to lengthen your spine, then exhale as you gently twist to the right.
- Hold for 15–30 seconds, then return to centre and switch sides.
Tips:
- Avoid forcing the twist, move within your comfort range.
- For a gentler version, hug your knee instead of using your elbow.
- Deepen the stretch by turning your gaze over your shoulder.
stretch 6
Glute bridge
Also known as the bridge pose, this exercise strengthens the glutes and core while stretching the lower back and hamstrings.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, arms at your sides.
- Engage your core and glutes, then lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 15–30 seconds, then slowly lower your hips back down.
Tips:
- Avoid overextending your back, keep your body aligned.
- Press your arms into the floor for added lift and stability.
- Keep knees aligned and avoid letting them fall outward.
stretch 7
Hip flexor stretch
Tight hip flexors, often caused by long periods of sitting, can contribute to lower back pain. This stretch helps release tension in the hips and pelvis.
How to do it:
- Kneel on a soft surface with both knees bent at 90 degrees.
- Step your right foot forward so it’s directly above your right knee.
- With your back straight, gently shift your hips forward.
- Hold for 30 seconds, then switch sides.
Tips:
- Keep your front knee aligned with your ankle.
- Raise your arms overhead and lean back slightly to intensify the stretch.
- If you feel discomfort in your lower back, reduce the depth of the stretch.
stretch 8
Legs-up-the-wall pose
This restorative yoga pose helps stretch the lower back and hamstrings while promoting circulation and reducing swelling in the legs.
How to do it:
- Sit sideways next to a wall, then lie back and swing your legs up so they rest vertically against the wall.
- Adjust your position so your hips are close to the wall and your body is relaxed.
- Hold for several minutes, breathing deeply.
- To exit, bend your knees and roll to one side before sitting up slowly.
Tips:
- Use a cushion or folded blanket under your hips for support.
- Keep a slight bend in your knees if your hamstrings feel tight.
- This pose may not be suitable for people with certain medical conditions, check with your doctor if unsure.
Additional tips for lower back wellness
SUPPORT GOOD POSTURE
Maintaining proper posture, whether sitting, standing, or lying down, helps reduce strain on your spine. Poor posture can lead to fatigue, tension, and chronic pain. At Sealy New Zealand, we manufacture mattresses that support spinal alignment while you sleep, helping maintain healthy posture.
STRENGTHEN YOUR CORE
Your core muscles play a key role in stabilising your spine. Weak core muscles can lead to back pain, poor posture, and increased injury risk. Incorporating core-strengthening exercises into your routine can help protect your lower back.
EVERYDAY LIFESTYLE TIPS
- Take regular breaks from sitting or standing for long periods.
- Stay active and maintain a healthy weight.
- Manage stress, which can contribute to muscle tension.
- Sleep on a supportive mattress (we recommend Sealy Posturepedic) and use the right pillow.
FAQs
Lower back stretches relieve tension and pain, reducing stiffness and improving overall flexibility; and can also help prevent injuries.
Depending on your overall health and physical needs, you may wish to stretch daily. A good benchmark is 3-4 times per week, but always consult with your healthcare provider or doctor before starting any new exercise routine.
The best stretches for relieving lower back pain include: child’s pose, knee-to-chest stretch, pelvic tilts, cat-cow poses, seated spinal twists, bridge exercises, hip flexor stretches and legs-up-the-wall.
You can loosen tight lower back muscles by stretching. Popular stretches include: child’s pose, knee-to-chest stretch, pelvic tilts, cat-cow poses, seated spinal twists, bridge exercises, hip flexor stretches and legs-up-the-wall.
