The 5 Best Stretches for Lower Back Pain Relief at Home

Some injuries come with fun stories you can laugh about at parties. Lower back pain? Not so much. More often than not, it happens from something as simple as

tying your shoes, bending to pick up a sock, or even waking up the wrong way. In fact, about 4 out of 5 people will deal with lower back pain at some point in their life. If you’re reading this, you’re probably in that category. The good news? You’re not alone, and there are ways to help.

In this article, I’ll break down the most common causes of lower back pain I see at MVMNT Rehab, and share the 5 best stretches for lower back pain relief you can start doing at home today.

Why Does My Lower Back Hurt?

Sometimes lower back pain has a clear cause, like a herniated disc. That may sound intimidating, but here’s something most people don’t know: 20–30% of people with disc injuries don’t even have symptoms (study here).

More often, though, back pain doesn’t start in the spine itself. It starts elsewhere, usually in the hips. When your hips, knees, or ankles don’t move properly, your spine picks up the slack. Over time, the lower back gets overworked and eventually throws up the “pain flag.”

Pain is your body’s alarm system, telling you something isn’t moving or functioning the way it should. You may have noticed warning signs like stiffness, tightness, or weakness before the pain really set in. Ignoring those signals usually leads to bigger problems later.

Should I Rest or Move With Lower Back Pain?

When pain strikes, many people reach for painkillers, ice, or even steroid injections. Those may help temporarily, but they don’t get to the root cause.

One of the best long-term “medicines” for lower back pain? Movement.

Rest is only helpful if you’re avoiding the specific activities that make pain worse. For example, if sitting bothers you, take breaks to stand and move. Complete inactivity, though, usually prolongs the problem.

The 5 Best Stretches for Lower Back Pain Relief

Here are five simple stretches you can try at home to ease lower back tension. These moves target the muscles that most commonly tighten up when your back is aggravated.

1. Active Hip Flexor Stretch – Opens up the front of the hips, reducing strain on the lumbar spine.

Start in a half-kneeling position with one knee on the ground and the other foot forward. Gently shift your hips forward until you feel a stretch in the front of the hip on the kneeling side. Keep your torso tall and squeeze your glute for a deeper stretch.

2. QL Stretch – Loosens the quadratus lumborum, a deep low back muscle that often gets overworked.

Stand with your feet hip-width apart next to a wall or door frame. Cross one foot behind the other (If you're stretching your left side, your left leg goes behind) and reach your arm overhead toward the opposite side, creating a gentle curve in your side body. You should feel the stretch along your lower back and side (quadratus lumborum).

3. Prone Cobra – Builds gentle extension strength and counters too much sitting or forward posture.

Lie face down on the floor with your arms at your sides, palms down. Gently lift your chest and shoulders off the ground while squeezing your shoulder blades together. Keep your gaze slightly forward. Hold briefly, then return to the floor.

4. Frog Stretch – Improves hip mobility, easing pressure on the lower back.

Start on hands and knees, then spread your knees wide while keeping your feet flat and pointed outward. Gently shift your hips back toward your heels until you feel a stretch in your inner thighs and hips. Hold while breathing deeply.

5. Cat/Cow – Promotes spinal mobility and helps your back feel less “locked up.”

Begin on all fours with hands under shoulders and knees under hips. Inhale as you arch your back, lifting your chest and tailbone (cow). Exhale as you round your spine, tucking your chin and tailbone (cat). Flow smoothly between the two positions.

👉 Do these stretches slowly and consistently. Don’t push into sharp pain, your goal is to create gentle movement, not force it.

Stretching Helps, But It’s Not the Full Fix

Stretching is great for symptom relief, but it doesn’t always solve the root issue. Muscles often tighten up to protect weak or unstable areas. If you only stretch, you may feel better short-term, but the pain cycle tends to return.

That’s why identifying the real cause of your back pain is so important.

Otherwise, you’ll keep chasing symptoms instead of breaking the cycle.

Take the Next Step Toward Lasting Relief

If you live in Alpharetta or the North Atlanta area and you’re tired of back pain slowing you down, I’ve put together a Free Back Pain Relief Guide that walks you through how to find and fix the underlying cause of your pain.

👉 Click here to request your guide.

Don’t settle for quick fixes that never last. With the right approach, you can get back to lifting, running, or just living without worrying about your back holding you back.