Back Pain Expert Hartlepool

5 Lower Back Stretches For A Pain-Free Summer Holiday

Back pain can be a debilitating condition that affects every aspect of your life.

It can hold you back from enjoying simple daily activities, making even the most routine tasks a challenge.

When you’re in constant pain, staying active and mobile becomes increasingly difficult, preventing you from playing with your kids or grandkids.

The impact on your quality of life is significant, reducing your ability to engage in the activities you love.

But maybe the most frustrating consequence of back pain is how it can ruin your summer holiday plans.

Whether you’re planning a local trip to the beach, a staycation somewhere in the UK, or an exciting adventure abroad, back pain can turn your much-anticipated break into a period of discomfort and frustration.

You deserve to relax and enjoy your time away without being hindered by pain.

This is where incorporating specific lower back stretches into your routine can make a world of difference.

These stretches can help ease the pain and improve your mobility, ensuring you have a pain-free and enjoyable holiday.

5 Lower Back Stretches To Try TODAY 

1. Cat-Cow Stretch

  • Start on your hands and knees in a tabletop position, ensuring your wrists are directly under your shoulders and your knees are under your hips.
  • Inhale deeply, arching your back towards the ceiling (Cat position). Drop your head and tailbone towards the floor.
  • Exhale and scoop your belly towards the floor, lifting your head and tailbone towards the ceiling (Cow position).
  • Repeat this fluid movement for 10-15 repetitions, focusing on your breath and the gentle stretch in your back.


  • This stretch helps increase the flexibility of the spine and strengthens the muscles in your back and neck.
  • It promotes spinal mobility, which can reduce stiffness and pain.
  • The rhythmic movement can also relieve stress and tension, improving overall well-being.

2. Child’s Pose

  • Begin by kneeling on the floor with your big toes touching and knees spread apart.
  • Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.
  • Rest your forehead on the ground and relax in this position, breathing deeply.
  • Hold the pose for 30 seconds to 1 minute, allowing your lower back to stretch gently.


  • Child’s Pose is excellent for relieving tension in the lower back and promoting relaxation.
  • It helps stretch the muscles in the lower back, hips, and thighs.
  • This pose encourages deep, mindful breathing, which can reduce stress and promote a sense of calm.

3. Seated Forward Bend

  • Sit on the floor with your legs extended straight in front of you.
  • Inhale and lengthen your spine, reaching your arms towards your feet.
  • Exhale and bend forward from your hips, keeping your back straight. Reach for your toes or as far as you can comfortably go.
  • Hold the stretch for 20-30 seconds, then slowly sit back up.


  • This stretch targets the lower back and hamstrings, helping to relieve tightness and discomfort.
  • It promotes flexibility in the spine and legs, which can reduce the risk of back pain.
  • The forward bend also encourages blood flow to the lower back, aiding in muscle recovery and relaxation.

4. Knee-to-Chest Stretch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Bring one knee up towards your chest, holding it with both hands.
  • Gently pull your knee closer to your chest, feeling a stretch in your lower back and hip.
  • Hold for 20-30 seconds, then switch legs and repeat.


  • This stretch helps relieve tension in the lower back and glutes.
  • It improves flexibility in the hips and lower back, reducing pain and stiffness.
  • The gentle movement can also help increase circulation to the lower back, promoting healing and relaxation.

5. Piriformis Stretch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Cross your right ankle over your left knee, forming a figure-four shape.
  • Gently pull your left thigh towards your chest, feeling a stretch in your right hip and lower back.
  • Hold for 20-30 seconds, then switch sides and repeat.


  • This stretch targets the piriformis muscle, which can contribute to lower back pain when tight.
  • It helps alleviate sciatica symptoms by reducing pressure on the sciatic nerve.
  • The stretch promotes flexibility and reduces tension in the lower back and hips.

Step Into a Pain-Free Life

Don’t let back pain hold you back from enjoying your summer holiday.

At Paul Gough Physio Rooms, we are your partners in health, helping you to live and move confidently and comfortably.

As the leading back pain experts in Hartlepool, we have a proven track record of helping our clients overcome their challenges and enhance their overall well-being.

If you’re ready to take control of your health, we’re here to support you every step of the way:

Download Our Free Back Pain Report

This comprehensive guide is filled with insights and tips to help you understand and prevent back injuries.

Our free report is an excellent resource for anyone looking to take proactive steps towards better health.

Book a Free Telephone Consultation

Uncertain about how physiotherapy can help you? Let’s discuss how we can tailor a plan to address your specific needs.

Our free telephone consultation is an excellent opportunity to share your story and get personalised advice.

Visit Us for a Free Discovery Session

Experience firsthand how we can help at our clinic with a no-obligation discovery session.

This face-to-face consultation provides an excellent opportunity to ask questions, learn more about how we can help, and determine if we’re the right fit for you.

Embark on a journey to a healthier, more active lifestyle with Paul Gough Physio Rooms. Let’s ensure this summer is pain-free and full of joy.

Other Free Resources For Back And Hip Pain

Read Our Expert Blog – How To Avoid Lower Back Pain – 9 Tips To Help You Live With Freedom

Read Our Expert Blog – What Are The Signs Of Your Sciatica Improving?

Read Our Expert Blog – I Get Back Pain During Sit-Ups… Am I Doing Something Wrong?

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a FREE back pain report written by the back pain expert of hartlepool