5 Min Relaxing Lower Back Stretches & More!

Discover the best relaxing lower back stretches that you can do in just 5 minutes!

On a day off from your workout routine? Or maybe you’re one of those stuck on their work desk from 9 to 5, and have back pain that’s been killing you. Whatever it is, here’s something to help. 

Read on to discover some really cool 5 min relaxing lower back stretches that you can do right before bed. 

lower back stretches

The Glute Stretch

You can start off with a glute stretch. Lie down on your back, the soles of your feet touching the ground. Now lift your right leg up and place its ankle on your left knee.

Slowly, pull your left leg towards your body, using your hands to pull the left knee. This stretch should be done gently, and ideally, it should feel nice, not forced. 

Repeat this with your left ankle over your right knee. You can also rotate your ankle while it is up in the air if you’re looking to take it up a notch. 

The Back Stretch

It’s time to do the back stretch folks. Kneel down, bring your arms outward and place your palms ahead on the ground.

Bend your head downwards such that the tip of your nose touches the ground, and your hands are ahead of you outstretched. Hold this position for a minute and release. 

Back Stretch #2

This one’s another one of our super relaxing lower back stretches that you should definitely try if you’ve got a stiff back.

Lie down on the floor such that your outer thighs touch the ground, your chin touches the ground and your hands are flat beside you. Using your hands for support, push your upper body up into the air when you’re ready, hold the position for a minute and then slowly go back down. 

The Butterfly Stretch

Next up is the butterfly stretch. Sit down with the soles of your feet touching each other. This might be a bit tricky, but just do your best to hold your feet together (you can use your hands to support yourself) and hold the position for as long as the stretch feels comfortable and not pushed or painful. 

Forward Fold

The forward fold is one of those lower back stretches that is super easy. Once you’re in the butterfly stretch position, push your body forward. Your hands should ideally be around your feet, trying to hold your soles together, touching each other, and your body should be leaning towards it. 

Calf Stretch

Its now time for a calf stretch. Find a wall and extend your hands out, putting your palms against the wall for support. Now, extend one of your legs backwards, and step forward so that the toes of the other leg are touching the wall. This stretch can really help with lower back pain.