Top 5 Daily Stretches for a Tight Lower Back
If your lower back feels tight, achy, or stiff — you’re not alone. Between long hours sitting at a desk, lifting and carrying kids, or simply the demands of everyday life, lower back tension is one of the most common things we see in the office.
The good news? You can make a big difference with just a few minutes a day. Stretching helps restore mobility, reduce stiffness, and support your spinal health — especially when combined with regular chiropractic care and massage therapy.
Here are five chiropractor-approved stretches that can help you loosen up and move more freely:
1. Knees-to-Chest Stretch
Why: Gently decompresses the lower spine and helps release tension.
How:
Lie flat on your back and pull both knees toward your chest.
Keep your shoulders and head relaxed.
Hold for 30 seconds and breathe deeply.
Perfect for mornings or before bed — this stretch helps your spine “unload” after sitting or standing all day.
2. Cat-Cow Stretch
Why: Improves flexibility in the spine and reduces stiffness in the back and hips.
How:
Start on your hands and knees.
Inhale and arch your back (cow).
Exhale and round your spine (cat).
Move slowly through 10–15 reps, matching your breath to your movement.
This stretch helps wake up your spine and promotes better posture throughout the day.
3. Child’s Pose
Why: A calming, restorative stretch that elongates the spine and relaxes tight muscles.
How:
From your hands and knees, sit your hips back toward your heels.
Reach your arms forward and let your forehead rest on the floor.
Hold for 30–60 seconds.
This one helps your body reset — especially after a stressful day or a tough workout.
4. Seated Figure 4 Stretch
Why: Opens up tight hips and glutes that can contribute to lower back tension.
How:
Sit in a chair and cross one ankle over the opposite knee.
Keep your back straight and lean forward slightly until you feel a gentle stretch.
Hold for 30 seconds on each side.
If you sit a lot during the day, this one’s a must. Tight hips can pull on your lower back, creating more strain.
5. Standing Hamstring Stretch
Why: Tight hamstrings are a major contributor to lower back pain.
How:
Stand tall and place one heel on a step or low surface.
Hinge forward from your hips (not your back).
Keep your spine straight and hold for 20–30 seconds per leg.
This stretch improves flexibility and supports proper pelvic alignment, helping you move more comfortably.
Chiropractor’s Tip: Stretching + Alignment Go Hand in Hand
If your lower back always feels tight no matter how much you stretch, there’s usually more going on than just muscle tension. Misalignments in the spine or pelvis can cause muscles to overwork or tighten up in compensation.
That’s where chiropractic care and massage therapy make such a powerful team. Chiropractic adjustments restore alignment and nerve flow, while massage helps release stored tension and improve circulation. Together, they help your body move the way it’s designed to — so your stretches actually work better and last longer.
The Bottom Line
Your body is designed to move — and when your spine and muscles work together, movement feels effortless again.
Try adding these stretches to your daily routine, stay consistent, and pair them with regular chiropractic care to keep your body strong, balanced, and pain-free.
Ready to Get to the Root of Your Lower Back Pain?
Whether it’s stiffness, soreness, or discomfort that just won’t go away, we can help.
Book your adjustment or massage therapy session today — your spine will thank you!