The 5 Best Stretches and Exercises for Lower Back Pain Relief

Is your lower back feeling stiff or achy? You’re not alone. Up to 80% of people experience back pain at some point in their lives.

Back pain can hinder your ability to work and do the activities you enjoy. The good news is that exercise –– including stretches, strengthening moves, and aerobics –– can relieve lumbar ( lower back) pain. A regular exercise routine may also help prevent back pain from recurring. 

What are the best stretches for lower back pain?

The best stretches for lower back pain engage multiple muscle groups in your back and core. 

Promotional Disclosureinfo_outlined

SPECIAL OFFER

Save over 40% on Qsymia with GoodRx

Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.

Save now

It’s always a good idea to talk to a healthcare professional before starting a new exercise program. This is especially important if you have a health condition, a recent injury, or acute lower back pain. 

Once a healthcare professional gives you the OK, you can slowly add these lower back stretches and exercises to your routine. Keep all movements within a pain-free range. If you try these exercises during a flare-up of chronic lower back pain — with a healthcare professional’s approval — you may feel a pulling sensation or mild discomfort. But stop immediately if you feel sharp pain or if symptoms like back pain or numbness in your leg worsen.

If you’re in pain, start slowly with gentle stretches. If you don’t usually exercise or stretch, consider working with a physical therapist before trying these moves on your own.

1. Cat-cow

The cat-cow stretch is a great exercise for beginners. This yoga pose increases flexibility and mobility in your spine while gently stretching the surrounding muscles.

1. Step 1: Start on all fours with your hands and knees hip-width apart. Make sure your hands are aligned with your shoulders and your knees are aligned with your hips. 

2. Step 2: Exhale as you round your back, pushing your spine up toward the ceiling. Tuck your head in and draw your belly button toward your spine. Hold for 5 seconds. 

3. Step 3: Inhale as you arch your back, dropping your belly toward the floor. Extend your neck to look toward the ceiling. Hold for 5 seconds.

4. Step 4: Repeat this movement 10 times in both directions.

2. Single knee-to-chest

This stretch targets your hip flexors along the front of your thighs and the muscles along your spine. It also helps improve the mobility of your lower back.

• Step 1: Lie on your back with your legs straight and your heels resting on the floor. 

• Step 2: Bring your right knee toward your chest, gently pulling on the back of your thigh to deepen the stretch. You should feel the stretch in the front of your left hip and lower back. 

• Step 3: Hold this position for 5-10 seconds, then relax. 

• Step 4: Repeat on the left side, feeling the stretch in your right hip and lower back.

• Step 5: Do the same on the other side, repeating 10 times on each side.

EXPERT PICKS: WHAT TO READ NEXT

• Prolonged sitting can wreak havoc on your back. Get research-backed tips to prevent back pain while sitting at your desk.

• It’s hard to fall or stay asleep with back pain. Fortunately, these sleeping positions can reduce the strain on your back and help you catch some z’s.

• Yoga poses can help relieve back pain and stiffness. Try gentle poses to soothe lower back pain.

3. Pelvic tilt

Pelvic tilts are a basic core-strengthening move. This subtle movement activates deep abdominal muscles, helping to stabilize your spine and maintain a neutral position.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Engage your core by pressing your lower back toward the floor, tucking your hips under, and drawing your belly button into your spine. This will tilt your pelvis slightly, and you should feel tension in your abdominal muscles. 

• Step 3: Hold this engagement in your core for 5 seconds, then relax. 

• Step 4: Repeat 20 times.

4. Glute bridge

This exercise helps strengthen your glutes. These are powerful hip muscles that move your legs and stabilize your pelvis and spine. Weak glutes can lead to muscle imbalances, increasing stress on your lower back. 

• Step 1: Lie on your back with your feet flat on the floor and your knees bent.

• Step 2: Press your lower back into the floor to engage your core and maintain a neutral spine. 

• Step 3: Keeping your back straight, lift your hips off the floor. 

• Step 4: Squeeze your glutes and draw your belly button toward your spine to keep your core engaged.

• Step 5: Hold the bridge for 5-10 seconds. Then, slowly lower your hips back to the starting position. 

• Step 6: Complete 20 repetitions.

Read more like this

Explore these related articles, suggested for readers like you.

9 Yoga Poses to Soothe Lower Back Pain

Chair Yoga for Seniors: 10 Poses and Tips to Get You Started

Are Sit-Ups Bad for You?

7 Proven Health Benefits of Squats

View more

5. Bird dog

This core-strengthening exercise challenges your abdominals to stabilize your spine as you simultaneously lift your opposite arm and leg. It helps improve strength, core stability, and balance.

• Step 1: Start on all fours with your hands and knees hip-width apart. Make sure your hands are aligned with your shoulders and your knees with your hips. 

• Step 2: Engage your core by drawing your belly button toward your spine. Keep your neck and spine in a neutral position. 

• Step 3: Slowly extend your right arm forward and your left leg backward at the same time, maintaining your balance. Your arm and leg should be parallel to the floor and your spine should remain straight.

• Step 4: Return to the starting position, then repeat the movement with your left arm and right leg. 

• Step 5: Alternate between sides, completing 20 repetitions on each side.

Are there other lower back exercises to relieve pain?

Yes, numerous exercises for lower back pain may help ease tension or prevent it altogether. This includes strengthening exercises, stretches, and yoga poses such as: 

• Child’s pose: Kneel on a yoga mat with your knees wide but your feet together. Sit back on your heels and extend your arms forward, resting your forehead on the mat.

• Seated spinal twist: Sit tall with your legs extended. Bend your right knee and cross it over your left leg. Twist your torso to the right, placing your left arm outside your bent knee and your right arm on the floor behind you for support.

• Downward dog: Start on all fours. Tuck your toes and lift your hips up and back. Walk your feet back a few inches until your body forms an upside-down V-shape.

• Sphinx pose: Lie on your stomach with your legs extended and feet hip-width apart. Lift up onto your forearms and raise your chest, keeping your elbows under your shoulders.

• Happy baby pose: Lie on your back with your knees bent and feet flat on the mat. Bring your knees toward your chest and grab the soles of your feet, keeping your back flat on the mat.

• Forward fold: Stand tall with your hands on your hips. Hinge at your hips to bend forward, bringing your torso toward your thighs. Cross your arms as you hold the forward fold.

• Figure 4 piriformis stretch: Lie on your back, cross your right ankle over your left knee, and gently pull your left leg toward your chest. Repeat on the other side.

• Supine spinal twist: Lie on your back with your arms at your sides, knees bent, and feet flat on the floor. Keep your shoulders on the floor as you drop your knees to one side.

What causes lower back pain?

Most lower back pain is acute, or short-term, and will resolve in about 4 weeks. If your pain lasts longer than 12 weeks, it’s considered chronic. 

Both chronic and acute lower back pain affect people of all ages. But as you get older, your chances of having lumbar pain increase for various reasons. Studies show that muscles, ligaments, spinal discs, and other soft tissues lose flexibility with age. This can cause muscle imbalances and restricted movement, leading to back pain. 

In addition to age-related changes, injuries and certain health conditions can cause lower back pain. Common causes include: 

• Muscle strain: Muscle strains that affect the muscles and ligaments in your spine account for 70% of lower back pain cases. Lifting something too heavy, repeating the same movements (overuse), and sitting for prolonged periods can strain your back. 

• Herniated disc: A herniated disc can cause discomfort in your lower back. It can also lead to pain or numbness in your legs (also called sciatica). The condition occurs when the disc material in your spine bulges, possibly putting pressure on your spinal cord and nerves. 

• Spondylosis: This is a common cause of pain and stiffness in the low back. Spondylosis refers to osteoarthritis in the spine, which is more common with age.

• Spinal stenosis: This condition occurs when the spinal canal narrows, leaving less space for your spinal cord and nerves. Spinal stenosis causes lower back pain, as well as pain, numbness, and tingling down your legs.

How does stretching help with lower back pain?

As we’ve discussed, stretching and core-strengthening exercises can help keep your back healthy. Specifically, stretching and strengthening exercises –– including those that target your back, hamstrings, hip flexors, and glutes –– may help: 

• Boost blood flow to the joints and soft tissues in your back

• Increase flexibility and range of motion 

• Sustain functional movement 

• Maintain the natural curvature of your spine 

• Improve your posture

Frequently asked questions

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts