The 8 Best Lumbar Exercises & Stretches for Lower Back Pain Relief in Melbourne
▫️Written by John Keller
✅ Reviewed by Dr. Jenny Hynes on January 16, 2025
Effective lower back stretches and strengtening exercises for pain relief
Lower back pain is one of the most common musculoskeletal issues people face, especially in Melbourne. It can significantly affect daily activities, but regular lumbar exercises and stretches for lower back pain can provide significant relief, prevent further injury, and improve mobility. Whether you experience occasional stiffness or chronic discomfort, incorporating the right exercises into your routine can keep your back healthy. Here are the 8 best lumbar exercises and stretches for lower back pain that can help you manage and reduce symptoms effectively.
Benefits of lower back stretches
Regularly incorporating lumbar stretches into your routine helps to:
Alleviate pain: A systematic review of the literature found that stretching exercises significantly reduce low back pain by improving muscle flexibility and decreasing tension in the muscles surrounding the lumbar spine (Hayden et al., 2021). This is particularly important for individuals with sedentary lifestyles or those who experience stiffness due to prolonged sitting.
Promote mobility: Flexibility in the lumbar spine is directly related to the prevention of stiffness and discomfort. Daily stretching exercises can maintain and even increase lumbar spine flexibility, which is essential for everyday mobility (Kim et al., 2018).
Improve posture: Improve your range of motion and spinal health. Stretching helps in improving posture by elongating muscles that might be shortened due to poor sitting habits or muscle imbalances. According to research in Spine, improving flexibility in the lumbar spine can help support better alignment and prevent further injury (Warneke et al., 2024).
When to stretch your lower back?
After exercise: Post-exercise stretching helps in reducing muscle soreness and maintaining flexibility. Stretching after physical activity can reduce muscle tightness and prevent injuries (Witvrouw et al., 2004).
During periods of sitting: Stretching during or after long periods of sitting (especially for desk jobs) is crucial for avoiding stiffness and pain. Regular stretching intervals throughout the day can significantly reduce the risk of musculoskeletal disorders in people who spend much of their day sitting (da Costa et al., 2008).
When Experiencing Tightness: Stretching can be particularly effective if you experience sudden tightness or discomfort in the lower back. Gentle stretching at the first signs of tightness can help prevent chronic pain from developing (Khalil et al., 1992).
How long to hold stretches and how many repititions?
The duration of each stretch and the number of repetitions can significantly impact the effectiveness of your stretching routine.
How Long to Hold Each Stretch
According to the American College of Sports Medicine (ACSM), holding each stretch for 15-30 seconds is optimal for improving flexibility and preventing injury (Garber et al., 2011). For chronic low back pain, holding the stretch for 30 seconds can help achieve better results in terms of muscle relaxation and pain relief.How Many Times to Repeat Each Stretch
It’s recommended to perform each stretch 2-4 times per session for optimal flexibility gains and muscle relaxation. Repeating the stretch multiple times helps reinforce flexibility and maintains long-term benefits (Gordon et al., 2016).
The 8 best stretches for lower back pain
1. Knee to Chest Stretch: Relieve Tightness in Your Lower Back
The knee-to-chest stretch is one of the most effective lumbar stretches to reduce lower back tension and improve spinal flexibility.
How to do it:
Lie flat on your back with your knees bent and feet flat on the floor.
Bring one knee up towards your chest, gently holding it with both hands.
Hold for 20-30 seconds, then switch legs.
Benefits:
Alleviates lower back tightness.
Improves flexibility in the lumbar spine.
2. Child’s Pose: A Relaxing Stretch for Lower Back Relief
Child’s pose is a classic yoga stretch, effective for releasing tension in the lower back and stretching the spine.
How to do it:
Start on your hands and knees, with your knees apart.
Slowly sit your hips back towards your heels, stretching your arms forward.
Hold for 20-30 seconds.
Benefits:
Gently stretches the lumbar spine and hips.
Reduces tension and promotes relaxation.
3. Cat-Cow Stretch: Improve Spine Mobility
The cat-cow stretch helps mobilise the spine, particularly the lumbar region, improving flexibility and range of motion.
How to do it:
Start on all fours, with hands beneath your shoulders and knees under your hips.
Inhale to arch your back (cow pose), and exhale as you round your back (cat pose).
Repeat for 30 seconds.
Benefits:
Increases mobility in the spine.
Strengthens and stretches the lower back muscles.
4. Cobra Stretch: Counteract the Effects of Sitting
The cobra stretch is particularly beneficial for those who spend long hours sitting, as it helps to extend the lower back and reduce stiffness.
How to do it:
Lie face down with your palms under your shoulders.
Press into your palms, lifting your chest and extending your spine upward.
Hold for 20-30 seconds and lower back down.
Benefits:
Stretches the lower back and hip flexors.
Relieves stiffness from prolonged sitting.
5. Lumbar Rotations: Ease Stiffness and Increase Mobility
Lumbar rotations are excellent for reducing stiffness and increasing flexibility in the lower back.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Gently rotate your knees to one side while keeping your shoulders on the floor.
Hold for 20 seconds, then rotate to the other side.
Benefits:
Reduces stiffness in the lower back.
Increases rotational flexibility.
6. Wall Roll Downs: Stretch and Strengthen Your Spine
Wall roll downs help stretch the lower back and improve posture, strengthening the spine as you stretch.
How to do it:
Stand with your back against a wall, feet about six inches away.
Slowly roll your spine down, vertebra by vertebra, bending your knees if needed.
Hold at the bottom for a moment, then slowly roll back up.
Benefits:
Stretches the entire back, including the lumbar region.
Helps improve spinal flexibility and posture.
7. Glute Bridges: Strengthen Your Core and Lower Back
Glute bridges target the muscles that support the lower back and core, helping to prevent and relieve pain.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes at the top.
Hold for a few seconds, then lower back down.
Benefits:
Strengthens the glutes, core, and lower back.
Improves pelvic alignment and posture.
8. Seated Roll Downs: Improve Spinal Flexibility
Seated roll downs stretch and engage both the lower back and core muscles, promoting spinal flexibility.
How to do it:
Sit on the floor with your knees bent and feet flat.
Slowly roll your spine down towards the floor, one vertebra at a time, engaging your core.
Hold at the bottom for a moment, then roll back up.
Benefits:
Stretches the lower back and engages the core.
Increases flexibility in the lumbar spine.
Safety tips for your lower back
If you're struggling with chronic or severe lower back pain, seeking professional help can make all the difference. Keilor Road Physiotherapy offers comprehensive assessments and personalised treatment plans tailored to your specific needs. Whether it’s strengthening exercises, manual therapy, or rehabilitation, our expert physiotherapists will guide you towards pain relief and long-term mobility.
Book your personalised assessment at Keilor Road Physiotherapy today. Located in Niddrie, we proudly serve Keilor, Essendon, Airport West, and surrounding areas. Get expert physiotherapy care, tailored injury prevention strategies, and performance insights to help you live smarter, safer, and stronger.
References
da Costa, B. R., & Vieira, E. R. (2008). Stretching to reduce work-related musculoskeletal disorders: a systematic review. Journal of rehabilitation medicine, 40(5), 321–328. https://doi.org/10.2340/16501977-0204
Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. The Cochrane database of systematic reviews, 9(9), CD009790. https://doi.org/10.1002/14651858.CD009790.pub2
Khalil, T. M., Asfour, S. S., Martinez, L. M., Waly, S. M., Rosomoff, R. S., & Rosomoff, H. L. (1992). Stretching in the rehabilitation of low-back pain patients. Spine, 17(3), 311–317. https://doi.org/10.1097/00007632-199203000-00012
Kim, G., Kim, H., Kim, W. K., & Kim, J. (2018). Effect of stretching-based rehabilitation on pain, flexibility and muscle strength in dancers with hamstring injury: a single-blind, prospective, randomized clinical trial. The Journal of sports medicine and physical fitness, 58(9), 1287–1295. https://doi.org/10.23736/S0022-4707.17.07554-5
Warneke, K., Lohmann, L. H., & Wilke, J. (2024). Effects of Stretching or Strengthening Exercise on Spinal and Lumbopelvic Posture: A Systematic Review with Meta-Analysis. Sports medicine - open, 10(1), 65. https://doi.org/10.1186/s40798-024-00733-5
Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine (Auckland, N.Z.), 34(7), 443–449. https://doi.org/10.2165/00007256-200434070-00003