Four Great Stretches and Exercises To Do For Your Low Back

These are four great exercises that you can do daily to help maintain your low back’s mobility.

Cat-Cow Stretch (Spinal Mobility)

Great for improving spinal flexibility and reducing stiffness.

How to Do It:

  1. Start on your hands and knees, with wrists under shoulders and knees under hips.

  2. Inhale and arch your back, lifting your head and tailbone (Cow Pose).

  3. Exhale and round your spine, tucking your chin to your chest (Cat Pose).

  4. Repeat 10–15 times in a slow, controlled motion.

Child’s Pose (Lower Back Relief)

Helps stretch the lower back and relaxes the spine.

How to Do It:

  1. Start on your hands and knees.

  2. Sit back onto your heels while reaching your arms forward.

  3. Lower your forehead to the ground and breathe deeply.

  4. Hold for 30 seconds to 1 minute.

Hip Flexor Stretch (Pelvic Alignment Support)

Loosens tight hip flexors, which can contribute to lower back pain and misalignment.

How to Do It:

  1. Start in a lunge position with one knee on the floor.

  2. Shift your weight forward until you feel a stretch in the front of your hip.

  3. Hold for 20–30 seconds and switch sides.

Glute Bridge (Core & Lower Back Strengthening)

Strengthens the lower back, glutes, and core to stabilize the spine.

How to Do It:

  1. Lie on your back with knees bent and feet flat on the floor.

  2. Tighten your core and lift your hips toward the ceiling.

  3. Hold for 3 seconds, then lower slowly.

  4. Perform 10–15 reps.

Don't Let Low Back Pain Hold You Back!

If you're experiencing low back pain, chiropractic care can help restore alignment, relieve discomfort, and improve your mobility. We are here to provide personalized care and help you feel your best.

📞 Call our office today at 630-654-9300 to schedule an appointment! Let us help you get back to a pain-free life.

Charles Maldonado