3. Supine Twist
This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you’re experiencing low back pain, ultimately causing more pain. It’s also effective in improving overall spinal flexibility, Hashish says.
How to do a supine twist: Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you gently roll both knees to one side. Stay here 20 to 30 seconds, then return your knees to the center and repeat on the other side. If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.
4. Knee-to-Chest Stretch
Similar to the other stretches on this list, this pose lengthens and stretches contracted low back muscles, Hashish says. Litzy adds that this is a great alternative if the child’s pose is too much on the hands and hips.
How to do knee-to-chest stretch: Begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees. Hold here 20 to 30 seconds, and try rocking your hips side to side and up and down to help massage your low back, then return to starting position.