3 Simple Stretches to Relieve Lower Back Tension

3 Simple Stretches to Relieve Lower Back Tension

If your lower back feels tight at the end of the day—or even first thing in the morning—you’re not alone. Many people experience daily low back tension from long hours at a desk, poor posture, or everyday stress.

While chiropractic adjustments can help correct the root cause, stretching is a great way to release tension and support your spine between visits. Here are three chiropractor-approved stretches you can do at home or at work.

1. Knee-to-Chest Stretch

This gentle stretch helps loosen the muscles along your lower spine.

• Lie on your back with knees bent and feet flat
• Bring one knee toward your chest, keeping the other foot on the floor
• Hold for 20–30 seconds, then switch sides
• Repeat 2–3 times per leg

2. Cat-Cow Stretch

A great movement for spinal flexibility and easing tight muscles.

• Start on hands and knees
• Inhale as you arch your back, lifting your head and tailbone (Cow)
• Exhale as you round your spine, tucking chin and pelvis (Cat)
• Move slowly and repeat for 5–8 rounds

3. Seated Spinal Twist

Ideal for tight hips and stiff lower backs—great if you sit all day.

• Sit on a chair or floor with your spine tall
• Cross one leg over the other, then gently twist toward the top leg
• Use your hand or elbow for support, and hold 20–30 seconds
• Switch sides and repeat

Stretch Smart

These stretches should feel good—not painful. If you notice discomfort or pinching, ease up or stop. And remember, stretching works best when combined with good posture and regular chiropractic care.

Need more support? We’d love to help you move easier and feel better.

‍