Worst Stretches for Lower Back Pain (And What to Do Instead)

Is your stretching routine secretly making your back pain ^[1] worse? Most people don’t realize it, but certain “common” stretches can sabotage your spine, worsen muscle tension, and delay recovery—especially if you’re dealing with chronic discomfort, poor posture, or prolonged sitting.

If you’ve been struggling with nagging back pain, this guide is for you. Let’s uncover the worst stretches for lower back pain and show you what to do instead—for lasting, pain-free relief.

1. Double Knees to Chest

This stretch pulls both knees toward the chest while lying on your back, often with the head lifted off the ground.

Why is it’s harmful?

• This position flattens the natural curve of the lumbar spine ^[2], places excessive stress on spinal discs, and activates the stretch reflex that tightens lower back muscles rather than relaxing them.
• The double leg lifts can make things worse if the leg is completely straight.

Do This Instead: Cat and Dog Stretch (aka Cat-Camel or Cat-Cow Stretch)

• This spine hygiene stretch improves mobility without loading the spine.

How to do it:

• Begin in a 4-point position with knees bent under hips and hands under shoulders.
• Deeply inhale, drop the stomach muscles down, and lift your head and tailbone—this is your “cow.”
• Exhale as you tuck the pelvis, round the back like an angry cat, and bring the head inward.
• Perform 1 set of 5 reps, working up to 10.

This targets your core muscles, abdominal muscles, and encourages a stress-free standing posture later in the day.

2. Single Knee to Chest

This variation might seem gentler, but pulling one leg aggressively toward your chest still increases tension in the lower spine, especially when the opposite arm lifts off the ground for balance.

Why it’s harmful:

• Still overloads the lumbar area, especially if held in a slightly bent position or done too frequently.
• It can irritate tissues and trigger increased pain over time.

3. Toe Touch Hamstring Stretch

Touching your toes with legs straight while standing feels like a deep stretch, but it’s one of the worst stretches for lower back pain.

Why It’s Harmful:

• It forces the back into a downward spinal curve, increasing load on spinal discs and creating excessive muscle tension.
• This can make back pain worse, especially for people who sit for prolonged periods.

Do This Instead: Deadlift Hamstring Stretch

• This dynamic alternative supports the upper body and lumbar spine.

How to do it:

• Begin in an upright standing position with your feet closed together. 
• Maintain good alignment with your head, shoulders, hips, and legs. 
• Engage your core muscles. Bend your knees as you hinge through your hips to push your torso forward slightly as you reach your arms toward your toes while keeping your back flat.
• Stretch until you feel tension in the hamstrings. Perform 1 set of 2–3 reps, holding 20–30 seconds each.

Bonus: This version helps strengthen important hip muscles and reduces dependence on passive stretching.

4. Knees Side-to-Side

This stretch has you lying on your back with feet together, dropping both knees to one side.

Why it’s harmful:

• It puts a twist into the lower back while the planted leg fights against gravity.
• That twisting torque can damage the surrounding tissues and stress your hip internal rotation.

Do This Instead: Knee Rocking Side-to-Side

How to do it:

• Lie down with feet flat and knees bent.
• Gently rock your knees 10–20° to one side, then return to center.
• Alternate sides for 5 reps per side. Gradually increase to 10.
• This movement encourages safe rotation and reinforces pelvic tilts, while protecting the lower back muscles.

5. Pulling the Knee Across the Body

A favorite in gyms and even some physical therapy offices, this move involves pulling one knee across the body toward the ground while the other leg is completely straight.

Why it’s harmful:

• Mimics chiropractor adjustments without proper control.
• It can overload hip external rotation, destabilize the single leg stance, and strain the lumbar spine.

Do This Instead: Sitting and Rotating

• A safer way to specifically stretch the mid and upper back.

How to do it:

• Sit upright, away from the back of your chair, with feet flat and planted leg, knee at 90°.
• Cross your arms like a genie (hands on shoulders).
• Rotate gently to one side, pause, then rotate to the other.
• Do 1 set of 5 reps per side.

Best Stretches for Lower Back Pain (Backed by Pain Research)

If you want pain-free movement, better posture, and long-term relief—not just short-term fixes—stick to mobility-focused movements like:

1. Bird Dog

Strengthens core muscles while avoiding compression.

2. Child’s Pose

Stretches the back gently while protecting the lower spine.

3. Hip Airplane

Improve hip control without compromising spinal alignment.

These stretches promote balance, support proper hip alignment, and reduce strain caused by poor posture or prolonged sitting.

4. Knee to Chest Stretch

Targets: Lumbar spine and glutes

How to Do It:  Lie on your back and pull one knee toward your chest, holding for 20–30 seconds.

Why It Works: Helps release tightness in the lower back and increase flexibility.

5. Cat-Cow Stretch

Targets: Entire spine

How to Do It: On all fours, alternate between arching (cat) and dipping (cow) your spine.

Why It Works: Promotes spinal mobility and reduces stiffness in the lumbar region.

6. Pelvic Tilts

Targets: Core and lower back

How to Do It: Lie on your back, bend knees, flatten your lower back against the floor by tightening your abs.

Why It Works: Builds core control while easing lumbar stress.

7. Figure-4 Stretch (Reclined)

Targets: Hips, glutes, lower back

How to Do It: Lie down, cross ankle over opposite knee, and gently pull leg toward chest.

Why It Works: Opens up the hips, reducing tension transferred to the lower spine. 

8. Supine Spinal Twist

Targets: Obliques, spine, hips

How to Do It: Lie on your back, bend one knee, and gently guide it across your body.

Why It Works: Helps decompress the spine and stretch surrounding muscles.

9. Bridge Pose

Targets: Glutes, hips, lower back

How to Do It: Lie on your back, knees bent, feet flat. Lift hips by squeezing glutes.

Why It Works: Strengthens posterior chain to support the lumbar spine.

Break the Cycle—Don’t Just “Stretch” Your Pain Away

Pain researcher Dr. Stuart McGill has shown that not all stretching is created equal. Targeting the right muscles and avoiding the worst stretches can help you escape the vicious cycle of injury, tension, and re-injury.

If your back pain keeps coming back, don’t assume stretching is the only solution. It might be time to rethink your strategy entirely.

Final Thoughts: Ditch the Worst Stretches—Protect Your Back for Good

Back pain doesn’t just make workouts harder—it affects your mood, sleep, energy, and quality of life. And if you’re unknowingly doing the worst stretches for lower back pain, you might be stuck in a loop of discomfort and delayed healing.

The truth is, stretching without strategy can cause more harm than help. But by replacing risky movements with safer, pain-free alternatives—and understanding how to properly train your core, hips, and spine—you can finally break the vicious cycle of tension and injury.

Stop doing stretches that could be harming your back. Discover the safe, effective moves in our 11 Daily Stretches to Feel and Look Amazing and start feeling better today!

FAQ

Can stretching make lower back pain worse?

Yes—especially if you’re doing the worst stretches for lower back pain. Movements like toe touches, double knee pulls, and aggressive spinal twists can increase pressure on your spinal discs, aggravate a rounded spine, or overstretch the lower back muscles, causing increased pain over time. Always focus on safe alternatives that support proper spine alignment and core engagement.

What are the best stretches for lower back pain relief?

Gentle, controlled movements that improve mobility and strengthen the core are your best bet. Stretches like the Cat-Cow (Cat Camel), Child’s Pose, and Bird Dog are safer options. These help reduce stiffness from prolonged sitting, improve stress-free standing posture, and protect your lumbar spine from further injury.

Should I stretch if I feel pain during the movement?

No—pain is a signal, not a challenge to push through. If you feel sharp or persistent discomfort, stop the movement. Stretching should feel like a deep stretch, not a painful one. If a movement makes your pain worse, it’s time to try a different exercise or consult a specialist. Better yet, follow a structured plan like Fix My Back Pain that shows you exactly what to do for long-term relief.