Stretching can help reduce lower back stiffness and muscle tension, especially for people who sit for long periods.

Below are three simple stretches that may help relieve lower back pain.

1. Knee to Chest Stretch

This stretch helps relax the muscles of the lower back.

1. Lie on your back

2. Pull one knee toward your chest

3. Hold for 20 seconds

4. Repeat on the other side

2. Child’s Pose Stretch

This stretch gently lengthens the muscles of the spine.

1. Kneel on the floor

2. Sit back onto your heels

3. Reach your arms forward

4. Hold for 20–30 seconds

3. Cat-Cow Stretch

This movement helps improve spinal mobility.

1. Start on hands and knees

2. Slowly arch your back upward

3. Then lower your stomach toward the floor

4. Repeat 10 times slowly

Stretching can help reduce stiffness, but if pain continues, it may indicate an underlying issue that requires professional assessment.

If you are experiencing ongoing back pain, a physiotherapist in South Brisbane can help identify the cause and develop a treatment plan.