Lower back pain is a common issue that affects millions of people worldwide. Whether you're dealing with tension from sitting at a desk too long, poor posture, or strain from physical activities, finding the right stretches can make all the difference in managing pain and improving mobility.

#1 Cat Cow

To do the Cat-Cow Stretch, start on your hands and knees in a tabletop position. Make sure your wrists are under your shoulders and your knees are under your hips. Keep your back flat and your neck in a neutral position. Now, inhale and gently arch your back. Drop your belly toward the mat, lift your chest and tailbone, and look slightly upward — this is Cow Pose.
Then, exhale and round your spine up toward the ceiling. Tuck your chin to your chest and draw your belly in this is Cat Pose.

Continue moving between Cat and Cow slowly with your breath.
Repeat this flow for 6 full rounds

Cat-Cow Helps the Lower Back:

• Improves spinal flexibility, especially in the lumbar area
• Gently stretches the lower back muscles during the “Cat” part
• Releases stiffness caused by long sitting or poor posture
• Increases circulation to spinal discs and tissues
• Encourages mindful movement and breath, which relaxes tension in the lower back

#2 Child Pose

To do Child’s Pose, kneel on the mat with your big toes touching and knees wide apart. Sit back onto your heels and slowly fold your upper body forward. Extend your arms straight in front of you, resting your forehead on the mat.

Relax your shoulders, back, and hips. Breathe slowly and deeply into your belly as you hold the pose.

Stay in this position for 30 seconds to 1 minute, or as long as it feels good.

Child Pose Helps the Lower Back:

• Relieves lower back tension gently
• Stretches hips, thighs, and ankles
• Calms the mind and nervous system
• Encourages deep, steady breathing
• Eases fatigue and stress quickly

To do the Dead Bug Exercise, lie on your back with your arms up, knees up and bent. Keep your core tight. Press your lower back down to the matt.

Now extend your left arm out above your head, and at the same time extend your right leg out straight. Bring your arm and leg back to the centre, and repeat one the other side.

Repeat this exercise 5 times per side.

#3 Gate Pose Side Stretch

To do the Gate Pose Side Stretch, Start kneeling. Extend your right leg to the side, foot flat, toes forward. Keep your left knee under your hip.

Raise your left arm overhead and reach toward your extended leg. Rest your right hand on your shin or thigh.

Keep your chest open and gaze upward.
Hold for 20–30 seconds, then switch sides.

#4 Leg Raise with Hip Lift

To do the Leg Raise with Hip Lift Lie on your back, legs straight and arms by your sides. Press your lower back into the mat and engage your core.

Lift your legs up to 90 degrees. Then, lift your hips slightly off the mat, using your lower abs. Lower your hips and then your legs slowly, without arching your back.

Repeat for 10–12 controlled reps.

#5 Reverse Crunch

To do the Reverse Crunch Lie on your back with your knees bent and feet lifted, thighs perpendicular to the floor. Place your hands by your sides.

Engage your core and lift your hips off the mat, curling your knees toward your chest. Avoid swinging or using momentum.

Slowly lower your hips back down with control.

Repeat for 10–15 reps.

#6 Warrior III Pose

To do the Warrior III Pose Stand tall. Shift weight onto your right leg. Hinge forward at the hips and extend your left leg back, parallel to the floor.

Reach your arms forward (or keep them at your sides or heart center). Keep your body in one straight line from head to heel.

Engage your core and focus on balance.
Hold for 20–30 seconds, then switch sides.

#7 Bird Dog

To do the Bird Dog Start on all fours, hands under shoulders, knees under hips. Keep your spine neutral and core engaged.

Extend your right arm forward and left leg back, keeping both parallel to the floor. Avoid arching your back or twisting your hips.

Hold briefly, then return to center.
Switch sides and repeat.

Do 8–10 reps per side, slow and controlled.

#8 Seated Twist

To do the Seated Twist Sit with legs extended. Bend your right knee and place your right foot outside your left thigh. Keep your left leg straight or bend it.

Place your right hand behind you for support. Inhale, then as you exhale, twist to the right, placing your left elbow outside your right knee.

Keep spine tall and shoulders relaxed.
Hold for 20–30 seconds, then switch sides.

#9 Dead Bug

To do the Dead Bug Lie on your back with arms up and knees bent at 90 degrees. Press your lower back into the mat and engage your core.

Extend your left arm overhead and right leg forward, hovering above the floor. Return to center.

Switch sides and repeat.

Do 5–10 slow reps per side, with control.

#10 Toe Touch Crunch

To do the Toe Touch Crunch Lie on your back with legs straight up toward the ceiling. Reach your arms straight up, keeping your head and shoulders off the mat.

Engage your core and lift your upper back, reaching your hands toward your toes. Avoid pulling on your neck.

Lower back down with control.
Repeat for 10–15 reps.

#11 Seated Forward Fold

To do the Seated Forward Fold Sit with legs extended straight in front of you. Flex your feet and sit tall.

Inhale to lengthen your spine. Exhale and hinge forward from the hips, reaching toward your feet.

Keep your back long—avoid rounding the spine.

Hold for 30–60 seconds, breathing deeply.

#12 Seated Straddle

To do the Seated Straddle Sit tall with legs extended wide apart. Flex your feet and keep your spine long.

Inhale to lengthen your torso. Exhale and hinge forward from the hips, walking your hands forward between your legs.

Go only as far as comfortable.
Hold for 30–60 seconds, breathing deeply.

#13 Bow Pose

To do the Bow Pose Lie on your stomach, arms by your sides. Bend your knees and reach back to grab your ankles.

Inhale and lift your chest and thighs off the floor, pulling your ankles to deepen the stretch.

Keep your gaze forward and breathe steadily.
Hold for 20–30 seconds, then slowly release.

#14 Side Plank with Reach

To do the Side Plank with Reach Start in a side plank on your right forearm, feet stacked. Keep your body in a straight line.

Extend your left arm overhead. Slowly reach your left arm under your body, twisting your torso.

Return to starting position.
Repeat 8–10 times, then switch sides.

#15 Standing Windmill

To do the Standing Windmill Stand with feet wider than shoulder-width apart. Extend your arms out to the sides, parallel to the floor.

Rotate your torso and reach your right hand toward your left foot, keeping your back flat. Look up at your left hand.

Return to standing, then switch sides.
Repeat for 10–12 reps total, controlled and steady.