Simple exercises and stretches to help alleviate lower back pain and tightness

    Symptoms of having a tight lower back

    If a person feels tightness often in his/her lower back portion occasionally or frequently, it is very important for them to listen to their body and take necessary steps to loosen tension. Tight lower back pain may worsen and may also lead to more serious problems in the near future. It can also affect the daily movements of a person, such as reaching down to pick up something from the floor or doing some household chores.

    Tightness in the back may be often accompanied by pain, spasms, and cramping in that region. The pain often feels like a constant, dull ache, and the back may feel stiff, tense, and contracted to the person. The person may also feel tightness in the pelvis, hips, and legs region.

    Their causes

    A tight lower back is mainly caused generally due to an over-strenuous workout or lifting something heavy which will usually be felt within a few hours of the exercise. It is normal for the person to feel some tightness or soreness after doing a heavy workout, but it will usually lessen within a few days.

    A person can also acquire tightness in the lower back so as to compensate for an issue from another part of the body. Tight hamstrings and gluteus muscles will also contribute to this tightness in the body parts. Having a poor posture or using incorrect positions while lifting heavy weights or having weak core muscles in the body can also play a part in these pain and soft tissue injuries.

    There are several other factors which can also lead to or complicate a tight lower back. They also include:

    • sprains and strains
    • sedentary lifestyle
    • prolonged periods of sitting
    • ruptured disks
    • intervertebral disk degeneration
    • stiff or irritated joints
    • pinched nerves
    • muscular dysfunction
    • arthritis
    • obesity
    • psychological stress
    • disease of the internal organs
    • age-related changes of the spine

    How to improve flexibility and strength of the lower back

    There are a lot of simple stretches and exercises which can be practiced so as to improve flexibility and strengthen the lower back of the body.

    A person should always focus on lengthening and extending his/her spine. This will help to relieve compression in the lower back. Stretching the hamstrings of your body is also beneficial for the body.

    Doing daily exercises such as walking, swimming, or yoga is generally recommended in these conditions. A person should put a dedicated effort into being active as frequently as possible. Unfailingly doing exercise and activities to loosen up the lower back of the body will usually yield positive results within a few weeks.

    Here are some simple exercises that can be added to a person’s daily routine to help strengthen the lower back and improve flexibility.

    1.Doing Hip circles

    This exercise usually increases flexibility of a person relieves tension, and this also helps to loosen the lower back as well as  hip muscles. A person can also use his/her core muscles if it feels comfortable for them.

    It generally induces an active body as well as a creative mind.

     2. Windshield wipers

    This is a very convenient exercise which generally relieves tension and tightness in the lower back. It is also helpful in stretching the hip muscles. It is done generally by movement of knees while keeping the hands straight to the ground.

    3. Knees to chest

    This stretch from knees to chest helps to loosen up the lower back muscles and thereby also increases flexibility while stretching and stabilizing the pelvis region of the body. In this exercise, the person should lie on his/her lower back with both legs extended to the ground.

    Then the person will lift the right leg up so it’s as straight as possible while keeping a slight bend in the knee. They can also bend the left knee and also press into their foot for support. You can repeat the exercise 2-3 times.

    4. Pelvic tilts

    This exercise generally strengthens the lower back as well as the abdominal muscles. It also increases flexibility of the body as well.

    In this exercise the person will lie on his/her back with their knees bent. While relaxing the spine will have a slight curve so that the base of the spine isn’t touching the floor. Repeat this exercise 3 times with 10-time repetition in each set.

    5. Cat-Cow yoga

    This yoga pose increases the flexibility of the spine and also provides a nice stretch for the hips and abdomen. Attention should be paid to the core muscles as they also engage and release them throughout the movement. If a person is feeling especially stiff or sore in the body the individual can do the movement super slowly and gently.

    6. Child’s Pose

    This gentle resting yoga pose takes pressure off the lower back and relieves pain from the body. It also helps to lengthen, stretch, and align the spine of the body.

    In this exercise the person will change his /her position from kneeling to sitting back on the heels with the knees kept together or slightly apart from each other.

    7. Legs-Up-the-Wall

    This yoga pose allows the person to relax the lower back as well as pelvis. It also provides an excellent stretch for the body hamstrings and helps to relieve stress and tension for the body.

    The arms should be relaxed in any comfortable position. The individual should focus on relaxing the lower back and releasing tension from the body.

    8. Corpse Pose

    An individual with back pain should complete their stretching routine with a few minutes of relaxation before going about their day’s work. This gives the muscles a clear chance to fully relax. This exercise releases any remaining tension and tightness in the body.


    A person can also use heat or ice therapy on their own on a daily and regular basis. They can also consider going for a therapeutic massage or practicing self-massage at home using a foam roller.

    A person can typically see improvements in their body within two to six weeks of doing the daily exercises but if the pain does not reside in a few weeks they should see a doctor.

    Shubham Butola
    Shubham Butola
    Shubham Butola is a traveller from Chamoli, Uttarakhand who loves to roam in the mountains and for that he believes in being healthy and fit. That’s why he writes for health and fitness for many blogs and websites and share his knowledge with the health conscious people.

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