Lower back pain can be a debilitating condition. There are some easy low back pain stretches for back pain relief. Lower back pain stretches help stretch tight muscles that are a common problem with lower back pain. Stretching can encourage blood flow and circulation which promotes healing.

When the person is experiencing lower back pain, the lower back pain stretches are focused on stretching the muscles of the lower back and hamstrings. Once the pain has at least partially subsided, the person can begin strengthening exercises. Strengthening the back and stomach muscles help prevent future back pain. Strong muscles of the back and stomach help maintain healthy posture and keep the spine well supported.

Before doing any low back pain stretches, the person experiencing back pain should be examined by a physician. Some back conditions may worsen with lower back stretches such as a herniated disk. The physician may recommend specific low back stretches to benefit the back pain of the individual.

For one common lower back stretch, the person should position themselves on their hands and knees. While the person lowers their head, they should arch the back. The arched back physician should be held for about five seconds. The head should be raised as hips are raised and stomach lowered toward the floor. These should be repeated ten times.

The pelvic tilt is another common low back pain stretch. The person begins by lying on their back and getting in position with their knees bent and hands behind their neck as if to do a traditional sit-up. The person tightens their abdominal muscles and pushes their lower back to the floor. This stretch should be held for five seconds. This easy, but effective low back pain stretch should be repeated twenty times.

A hamstring stretch is often considered one of the best lower back pain stretches. Tight hamstring muscles exert pressure on the lower back. While the person is lying on their back on a small, rolled towel across their lower back, their legs should be straight on the floor. Gently lift one leg at the hip with the knee bent.

Holding the raised thigh, straighten the knee by lifting the foot towards the ceiling. This stretch should be held for thirty seconds before lowering the leg to the floor and stretching the other leg. Each leg should be stretched two or three times.

A similar hamstring stretch is called the hurdler's stretch. A hurdler's stretch involves sitting on the floor with one leg extended. Instructions for the hurdler's stretch tell the person leans towards the toes of the extended leg, often with the aid of a small towel wrapped around that foot. While some resources say that a hurdler's stretch for hamstrings is best, other say this stretch should be avoided due to possible muscle strain of the lower back.

Walking and swimming are considered excellent ongoing exercises for lower back pain. This low-impact aerobic activity helps improve circulation while strengthening the muscles. The person should start slowly with short periods of exercise and gradually increase the duration of the exercise.

In addition to exercises specifically to improve lower back pain, yoga has been shown to improve movement and pain of people with lower back pain. People who struggle with lower back pain should keep in mind that strengthening the abdominal muscles often reduces lower back pain. Strong abdominal muscles help keep the back aligned in the correct position.