Lower back stretches and exercises: stretch first, then build support
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- Firm, thick exercise mat. Best for: Every floor move in both stages. See options on Amazon
- Folded kneeling pad. Best for: The hip flexor stretch and hands-and-knees moves. See options on Amazon
- Mini loop resistance bands. Best for: Progressing bridges once five to 30 reps feel easy. See options on Amazon
- Foam roller. Best for: Warming up the hips and thighs before stretching. See options on Amazon
Why stretching alone is not the whole answer
Stretching eases stiffness, but the lower back also relies on the muscles of the trunk and hips for support. Both Mayo Clinic's back routine and the AAOS Spine Conditioning Program mix stretches with strengthening moves like bridges and core holds. The NHS says staying active and trying exercises and stretches can help back pain, and that walking, swimming, yoga and pilates may also help.
So this page is set out in two stages: loosen up, then build support. Many people do both in one session.
Stage 1: gentle lower back stretches
| Stretch | How | Hold and repeats |
|---|---|---|
| Knee-to-chest | On your back, knees bent. Pull one knee to your chest, keeping your spine pressed to the floor. Switch, then both knees. | Mayo Clinic: hold 5 seconds, 2 to 3 times. AAOS: hold 5 seconds, 3 sets of 10. |
| Lower back rotation | On your back, knees bent, shoulders on the floor. Roll your knees to one side, then the other. | Mayo Clinic: hold 5 to 10 seconds, 2 to 3 times. |
| Lower back flexibility | On your back, knees bent. Tighten your belly so your low back arches slightly off the floor, hold, relax. Then flatten your back toward the floor, hold, relax. | Mayo Clinic: hold 5 seconds; start with 5 a day and work up to 30. |
| Cat stretch | On hands and knees, arch your back with your head down, then let it sag as you lift your head. | Mayo Clinic: 3 to 5 times, twice a day. |
| Hip flexor stretch | Kneel on one knee on a folded towel, other foot forward. Keep your back straight and lean forward gently. | Mayo Clinic: about 30 seconds each side. |
Mayo Clinic's basic stretch guide also covers the hips and thighs, which attach to the pelvis. Its hamstring version is done lying down with one heel resting on a wall.
Stage 2: moves that build support
- Bridge. On your back with knees bent, tighten your belly and buttocks and lift your hips until your knees, hips and shoulders form a straight line. Mayo Clinic says hold for three deep breaths, start with five repetitions a day and build to 30. AAOS uses a 15 second hold, 5 times.
- Abdominal bracing. On your back with knees bent, tighten your abdominal muscles so your stomach pulls toward the floor. AAOS: hold 15 seconds, 5 times.
- Bird dog. On hands and knees, stretch one arm forward and the opposite leg back, keeping your back flat and abdominals tight, then switch. AAOS: hold 15 seconds, 5 times.
- Plank (when ready). On forearms and toes, body in a straight line. AAOS: hold 30 seconds, rest 30 seconds, 5 times; drop to your knees if it is too hard.
Rules that keep it safe
- Warm up with 5 to 10 minutes of low impact activity, like walking or a stationary bike (AAOS).
- No pain. AAOS says you should not feel pain during an exercise. Mayo Clinic says that if you feel pain, you have stretched too far.
- Build gradually. Mayo Clinic suggests repeating each exercise a few times at first, then adding more as it gets easier.
- Get advice if you are already hurting. Mayo Clinic suggests talking with a physical therapist if you start because of ongoing back pain or after an injury. AAOS says its program should be done under your doctor's supervision.
- Osteoporosis: avoid knee-to-chest, which Mayo Clinic says may raise the risk of compression fractures.
If pain runs down one leg, see stretches for sciatic nerve pain instead. For the upper and middle back, see back stretches.
When lower back pain needs a doctor
The NHS says back pain usually improves within a few weeks. See a GP if it does not improve after a few weeks of home treatment, stops your daily activities, or comes with unexplained weight loss. Get urgent help if you feel hot, cold, shivery or unwell, or the pain is severe and sudden. Call 911 (999 in the UK) for pain, tingling, weakness or numbness in both legs, loss of feeling around the genitals or anus, bladder or bowel changes, chest pain, or pain after a serious accident.
What to look for when you buy
Firm, thick exercise mat
Best for: Every floor move in both stages
Almost every move here is done lying down or on hands and knees, and a firm mat keeps the spine and knees comfortable.
Watch out: A mat that is too soft makes bird dog and planks wobbly.
See options on AmazonFolded kneeling pad
Best for: The hip flexor stretch and hands-and-knees moves
Mayo Clinic's hip flexor stretch uses a folded towel to cushion the knee; a dense kneeling pad does the same job and stays put.
Watch out: Keep it thin enough that your hips stay level.
See options on AmazonMini loop resistance bands
Best for: Progressing bridges once five to 30 reps feel easy
A light band around the knees during a bridge adds hip work, the next step after Mayo Clinic's bodyweight progression.
Watch out: Only add resistance when the plain version is pain free.
See options on AmazonFoam roller
Best for: Warming up the hips and thighs before stretching
Rolling the thighs and buttocks can loosen the muscles that attach to the pelvis; see our foam roller for back pain guide.
Watch out: Do not roll directly over the lower spine.
See options on AmazonQuestions people ask
- What are the best stretching exercises for the lower back?
- Knee-to-chest, lying knee rotation, the lower back flexibility exercise and the cat stretch are Mayo Clinic's core lower back stretches. Pair them with bridges and core holds for support.
- How many times a day should I stretch my lower back?
- Mayo Clinic's routine includes stretches done twice a day, and builds some moves from five to 30 repetitions a day. Go by comfort and add slowly.
- Should I stretch my lower back if it hurts?
- Gentle movement is usually helpful, and the NHS advises staying active. But stop anything painful, and see a physical therapist if pain is ongoing or followed an injury.
- Is walking good for lower back pain?
- The NHS lists walking among activities that may help ease back pain, and AAOS uses walking as a warm-up before spine exercises.
Sources
- Back exercises in 15 minutes a day (mayoclinic.org), Mayo Clinic
- Spine Conditioning Program (orthoinfo.org), OrthoInfo (American Academy of Orthopaedic Surgeons)
- A guide to basic stretches (mayoclinic.org), Mayo Clinic
- Back pain (nhs.uk), NHS