Best Stretches to Avoid Lower Backache


Jun 26, 2021

Backache is one of the most common pain experienced by people due to various reasons. It is one of the setbacks of the sedentary lifestyle followed by most making no efforts in building a healthy way of life. Taking time to perform a few stretches in a day can do wonders for your health in the long run. 

Reasons for back pain could be due to sleeping in the wrong position, maintaining a bad posture, or even a minor injury. Exercise should help to get you moving and avoid any back pain from occurring. 

Pelvic Tilt

It is one of the simplistic ways to release tight back muscles and maintain their flexibility. To start off lie down on your back with knees bent, feet flat, and arms by your sides. You will experience a slight lift in your lower back and try to push your stomach out arching your lower back. Hold your body in this position for 10 sec and then keep pushing your pelvis towards the ceiling. Repeat the same with 10–15 repetitions daily.


This exercise relaxes your hips, thighs, and glutes promoting overall relaxation. It’s time to start by lying down on your back with both knees bent and your feet flat on the floor. Using both hands pull one knee in toward the chest and hold this position for 5 sec. Releasing your one leg-pull the other in the same position holding on to it for 5 sec, repeat 2-3 times twice a day. 

Cat-Cow Stretch

Cat-cow stretch is a great exercise for flexibility and eases tension build up in the lower back. Position yourself onto your hands and knees keeping your knees hip-width apart. Arch your back, pulling the belly button up toward the spine making the muscles tight around your core. Relax and let your abdomen sag toward the floor. Repeat the same 3-5 times in a day.

Lower back rotational stretches

This exercise is known to gently work on your muscles relieving tension in the lower back while working on the stability of the muscles. Lie down with your back facing the floor and knees bent and feet flat on the ground. Now the shoulders should stay firmly on the floor, gently roll both bent knees over to one side. Hold on to this position for 10 minutes before repeating the same for the other side.

So, get going with the exercises for a pain free active life.