## 7 Lower Back Stretches to Reduce Pain and Build Strength
Source URL:: <https://www.healthline.com/health/lower-back-stretches#piriformis-stretch>
Conquer lower back pain and tightness with these seven stretches, complete with step-by-step instructions and modifications to meet your needs.
### Highlights
> [!quote]+ %%Updated on Sun Sep 18 2022 10:40:38 GMT-0400%%
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> knee-to-chest stretch, follow these steps:
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>Lie on your back with both knees bent and your feet flat on the floor.
>Keep your left knee bent or extend it straight out along the floor.
>Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
>Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
>Breathe deeply, releasing any tension.
>Hold this pose for 30 seconds to 1 minute.
>Repeat with the other leg.
> [!quote]+ %%Updated on Sun Sep 18 2022 10:40:50 GMT-0400%%
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> Lie on your back with both knees bent and your feet flat on the floor.
>Place your right ankle at the base of your left thigh.
>Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
>Hold this position for 30 seconds to 1 minute.
> [!quote]+ %%Updated on Sun Sep 18 2022 10:41:26 GMT-0400%%
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> Sit on the floor with both legs extended out in front.
>Bend your left knee and place your foot to the outside of your right thigh.
>Place your right arm on the outside of your left thigh.
>Place your left hand behind you for support.
>Starting at the base of your spine, twist to the left side.
>Hold this pose for up to 1 minute.
> [!quote]+ %%Updated on Sun Sep 18 2022 10:41:27 GMT-0400%%
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> Lie on your back with both knees bent and feet flat on the floor.
>Engage your abdominal muscles as you flatten your back against the floor.
> [!quote]+ %%Updated on Sun Sep 18 2022 10:41:53 GMT-0400%%
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> Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.