21 Best Stretches and Exercises for Lower Back Pain
The best stretches and exercises for lower back pain include the knee-to-chest stretch, cat-cow, pelvic tilts, and trunk rotations, which may help ease pressure and improve mobility. Strength-focused moves like the bird-dog, glute bridge, and gentle hip stretches may support better posture, stability, and long-term lower back pain relief. Always consult a healthcare professional.
Lower back pain is one of the most common discomforts worldwide, affecting people who sit all day, lift heavy objects, or run regularly. Incorporating the right stretches for lower back pain, as well as simple mobility work, may help improve flexibility, support core stability, and assist with lower back pain relief naturally.
This guide breaks down 21 expert-backed stretches and exercises, including options targeting hips, glutes, hamstrings, and core—areas closely linked to lower back tension. These movements are suitable for most fitness levels and can be added to your daily routine or performed after running, at the gym, or at home.
If you want a complete approach, you may also explore our main guide on How to Relieve Lower Back Pain Fast at Home
Why stretching may help with lower back pain
Studies from reputable sources—including The American College of Physicians and Harvard Health—note that gentle stretching and strengthening exercises may support overall spinal health, mobility, and muscular balance without relying on invasive approaches or long-term medication use.
These movements should be done slowly, gently, and without forcing any position. If pain worsens, stop and consult a qualified healthcare professional.
21 Best Stretches and Exercises for Lower Back Pain
1. Knee-to-Chest Stretch
A classic stretch for lower back pain and sciatica, this movement helps lengthen the muscles along the spine.
How to do it:
- Lie on your back, bend one knee, and slowly draw it up toward your chest.
- Hold 20–30 seconds.
2. Cat-Cow Mobility
Cat-Cow encourages spinal mobility and supports a better posture.
How to do it:
- On your hands and knees, arch (cow) then round (cat) your spine in a slow, controlled rhythm.
3. Pelvic Tilts
These help activate deep core muscles supporting the spine.
How to do it:
- Lie on your back and tilt your pelvis upward, flattening your lower back, then relax.
4. Child’s Pose
A gentle release for the lower back and hips.
How to do it:
- Sit back on your heels as you extend your arms forward.
5. Glute Bridge
Lower back pain often begins with weak glutes. This exercise strengthens the posterior chain.
How to do it:
- Lift your hips upward while keeping your shoulders on the floor.
6. Bird-Dog Exercise
Great for core stability and coordination.
How to do it:
- Extend the opposite arm and leg as you keep your spine neutral.
7. Seated Spinal Twist
Helps improve rotational mobility.
How to do it:
- Sit tall, cross one leg over, and gently rotate toward it.
8. Standing Forward Fold
This can stretch hamstrings and relieve pressure in the lower back.
Tip: Bend your knees if you’re tight.
9. Piriformis Stretch
Useful for lower back pain and hips, especially if the piriformis is tight.
How to do it:
- Cross one ankle over the opposite knee while lying down, then pull the legs toward you.
10. Hip Flexor Lunge Stretch
Tight hip flexors can lead to discomfort in the lower back.
How to do it:
- Step one foot forward into a low lunge and gently push hips forward.
11. Cobra Pose (Gentle Extension)
A mild extension that may help counter long periods of sitting.
How to do it:
- Lie on your stomach and lift your chest slightly, keeping hips down.
12. Sphinx Pose
A gentler version of Cobra, ideal for beginners.
13. Side-Lying Thoracic Rotations
Targets mid-back mobility, reducing lower back workload.
14. Hamstring Strap Stretch
Using a towel or strap may help lengthen tight hamstrings without straining the lower back.
15. Figure-Four Wall Stretch
A deeper hip-opening variation.
Useful after running or lifting.
16. Pelvic Clock Exercise
Imagine tracing a clock with your pelvis to increase body awareness and mobility.
17. Supine Trunk Rotations
Reduce stiffness by gently rotating both knees from side to side.
18. Wall Angels
Support posture by strengthening upper back and alignment.
19. Core Dead Bug
Supports lower back stability by activating the deep abdominal muscles.
20. Side Plank (Modified or Full)
Strengthening the obliques supports the lumbar spine.
21. Bridge March
A progression of the glute bridge helping with hip stability.
Best Stretches for Specific Situations
Stretches for Lower Back Pain and Sciatica
- Piriformis stretch
- Knee-to-chest
- Trunk rotations
- Hamstring strap stretch
These may help release the sciatic pathway and surrounding tissues.
Stretches for Lower Back Pain After Running
Runners often develop tight hips and hamstrings. Best options include:
- Standing forward fold
- Hip flexor stretch
- Piriformis stretch
- Calf + hamstring combo stretch
Stretches for Lower Back Pain and Hips
Try:
- Figure-four stretch
- Seated twist
- Child’s pose
- Hip flexor lunge
Stretches for Lower Back Pain Relief (Anytime)
If you want a simple everyday routine:
- Cat-cow
- Child’s pose
- Bird-dog
- Knee-to-chest
- Glute bridge
This 5-movement sequence may provide gentle relief and better mobility.
How to Build a Daily Routine (Beginner-Friendly)
Morning (5 minutes)
- Cat-cow – 10 reps
- Pelvic tilts – 15 reps
- Sphinx pose – 20 seconds
Midday / At Work (3 minutes)
- Seated twist
- Standing forward fold
- Wall angels
Evening (5–10 minutes)
- Piriformis stretch
- Hamstring stretch
- Child’s pose
- Glute bridge (10–15 reps)
When to Seek Professional Guidance
If the discomfort persists for more than a few days, worsens, or affects daily activities, always consult a doctor, physiotherapist, chiropractor, or qualified allied health professional. Stretching should never replace personalised medical advice.
Final Thoughts
Lower back pain can feel overwhelming, but adding the right combination of gentle stretching, mobility work, and core-strengthening exercises may help support long-term comfort and reduce daily tension.
Whether you’re dealing with tight hips, post-running soreness, or general stiffness, these 21 best stretches and exercises for lower back pain offer simple, accessible options you can do at home without equipment.
If you’re adding stretching to your daily wellness routine, many users find comfort using gentle body creams during self-care time. Explore our Natural Pain Relief Cream and Natural Harmony Body & Joint Rub.
FAQs
1. Is stretching good for lower back pain?
Yes, gentle stretching is commonly used to support mobility, ease stiffness, and may help reduce the tension that contributes to lower back discomfort. Always stretch within a comfortable range.
2. What are the best stretches for lower back pain?
Knee-to-chest, cat-cow, pelvic tilts, piriformis stretch, and hamstring stretches are among the most recommended because they target key muscle groups linked to lower back pain.
3. How often should you stretch for lower back pain?
Most people benefit from stretching daily or at least 3–5 times per week, but the frequency depends on your comfort level and professional advice.
4. How do you stretch hips for lower back pain?
Try the figure-four stretch, hip flexor lunge, and seated twist—these directly target hip muscles that often contribute to lower back tightness.
Read more detailed guide about 6 Best Hip Exercises and Stretches.
5. Is the Cobra stretch good for lower back pain?
Cobra pose may help some people by opening the front of the body and encouraging spinal extension, but individuals with certain conditions should be cautious and consult a clinician.
6. Should I stretch my lower back if it hurts?
Gentle stretching may help, but sharp or severe pain should be assessed by a qualified healthcare professional before continuing.
External references:
- Harvard Health – stretching for back mobility
- Mayo Clinic – exercise guidelines
-
Cleveland Clinic – lower back discomfort education
Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.
