Lie Back & Let Go: 4 Simple Stretches for Lower Back Relief

We’ve all had those days when our lower back feels a little tender - whether it’s from sitting too long, overdoing it in our daily lives, or simply feeling the weight of the world on our shoulders. When your body feels delicate, it’s not the time to push or force; it’s the time to move slowly, breathe deeply, and give your spine the care it deserves.

These four gentle, restorative stretches are done entirely on your back, so you can soften, release, and unwind without strain. You don't even need a mat - you could do this in bed, or on the sofa but I would suggest that it's a quiet and relaxing space, so you can switch off completely and take a few mindful breaths to reconnect with your body and breathe through the stretches.

1. Knees-to-Chest

Let's start with an old favourite that we all recognize - The Knees-to-Chest stretch, or Childs Pose on our back. Intuitively many of us drop into this stretch, every time our back feels a bit tender. This simple but powerful stretch brings immediate comfort to the lower back. It softly lengthens the spine, relaxes the hips, and helps you feel grounded again after a long day,but it also has a very nourishing and comforting quality which is why I think it's so loved by so many.

How to do it:

• Lie on your back and draw both knees into your chest.

• Wrap your arms around your shins or the backs of your thighs, depending on what feels best.

• Allow your shoulders and jaw to soften.

• You can gently rock side to side, creating a soothing massage along the lower spine.

• Take 5–10 deep, steady breaths, feeling your lower back expand and release with each exhale.

  
  

Tip: If it feels too intense to draw both knees in at the same time, try one leg at a time - it’s just as effective and even more nurturing for a sensitive back.

2. Easy Spine Twist

Even though rounding the back seems like a go-to stretch for many - twisting can feel like a reset for your spine. It eases up tension in the lower back, releases tightness through the waist, across the chest and encourages circulation along the spine.

How to do it:

• From hugging one of your knees towards the chest, the other leg long on the mat - draw that knee across the body to let it fall softly towards the floor, keeping your shoulders anchored bur soft to the mat.

• Allow your gaze to turn gently in the opposite direction, if that feels comfortable on your neck.

• Take slow, easy breaths, noticing how the body unwinds with every exhale.

• Stay here for 5–8 breaths, then repeat on the other side.

Tip: If your knees don’t reach the floor, rest them on a cushion or folded blanket. The goal is to feel supported, not stretched to your edge.

3. Gentle Hamstring Stretch

When your back is feeling tired, a hamstring stretch might not be your first option but the fadct is that tight hamstrings can contribute to lower back pain by pulling on the pelvis, and opening and lengthening the back of the legs eases that subtle tension, helping the spine to relax more fully.

How to do it:

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

• Extend one leg toward the ceiling, keeping the other foot grounded or stretch your leg out, if that feels better for you.

• Hold and support the leg with your hands and gently draw the leg closer toward you without strain.

• Keep a small bend in the knee — this is about creating space, not a perfect line.

• Take 5–8 long, even breaths, feeling the length from heel to hip.

• Switch sides and repeat.

  
  

Tip: Take away tension from your upper body by using a loop, strap, belt, or towel around your foot. Let your arms stay relaxed as you breathe into the stretch.

4. Figure 4 Stretch

This stretch targets the deep muscles of the hips and glutes - especially the piriformis - which often contribute to lower back tension. It’s grounding, spacious, and a beautiful way to finish your practice.

How to do it:

• Lie on your back with both knees bent and feet on the floor.

• Cross your ankle over the other thigh, forming a 'figure 4.'

• Thread your hands behind your left thigh and gently draw the leg toward your chest.

• Keep your head and shoulders relaxed, using your breath to soften into the stretch.

• Stay for 5–8 slow breaths, then switch sides.

  
  

Tip: Notice where you’re holding tension - maybe the jaw, the neck, or the brow. Let it all soften. Sometimes the biggest release happens in the smallest details.

Your lower back is your body’s foundation - it carries you through life, literally and energetically. When it feels sensitive, move with kindness. Even a few minutes of gentle stretching can make a big difference in how you feel.

It’s natural to wonder what to do when your body feels sore or stiff — especially when you want to move but everything feels heavy. The truth is, movement is almost always helpful - it just needs to match where you are that day.

You don’t have to push, power through, or prove anything. In fact, the most healing movement often comes from slowing down and listening to what your body needs in this moment.

If you’re so sore you can barely move, start small. Lie on your back. Take a few deep, soothing breaths. Maybe just draw one knee toward your chest or gently rock your hips side to side. The key is to keep things soft, slow, and soothing. Even the smallest amount of movement helps your circulation, calms your nervous system, and tells your body it’s safe to release.

Trust that your body knows what it needs - your only job is to listen.