Exercises and Stretches for Lower Back Pain: What Really Helps

Simple, at-home movements to improve flexibility, release tension, and support lasting back comfort — no equipment required.

Looking for the best stretches and exercises for lower back pain? You’re not alone. It’s one of the most common health topics people look up online.

In previous Signal Relief guides, Helpful Stretching Tips for Back Ache and 5 Ways to Relieve Neck and Back Discomfort at Work, we explored general ways to ease back tension. This time, we’re focusing on simple, at-home movements that target and support your lower back. Here’s what the experts recommend and how you can easily make these stretches part of your daily routine.

Understanding Lower Back Discomfort

Your lower back does a lot. It keeps you upright, steady, and moving freely. But hours of sitting or poor posture can make those muscles tighten or weaken, adding extra strain.

The good news is that regular movement helps release that tension. A few simple stretches and strengthening exercises you can do at home, with no equipment required, are often enough to support flexibility and comfort.

Stretches That Support Lower Back Comfort

According to Cedars-Sinai, the best stretches for the lower back are gentle, controlled, and focused on flexibility rather than force.

Here are a few worth adding to your daily routine:

A calming yoga stretch that elongates the spine and releases tension through the back and hips.

• Kneel on the floor, bring your big toes together, and sit back on your heels.

• Stretch your arms forward and rest your forehead on the mat.

• Hold for 20–30 seconds, breathing deeply.

Supported by Mayo Clinic.

A simple way to relax tight lower back muscles and promote spinal mobility.

• Lie on your back with knees bent.

• Bring one knee toward your chest, keeping the other foot on the ground.

• Hold for 20 seconds, switch sides, and repeat.

Supported by Mayo Clinic.

A gentle, rhythmic movement that increases flexibility and circulation through the spine.

• Start on your hands and knees.

• Inhale as you arch your back (cow pose).

• Exhale as you round your spine (cat pose).

• Move slowly through 5–10 rounds.

Supported by Hospital for Special Surgery.

This simple standing stretch helps open the sides of your torso and release tension through the lower back and core.

• Stand with your feet planted firmly about hip-width apart.

• Reach both arms straight up over your head.

• Gently stretch your arms and upper body to one side, keeping your hips facing forward — try not to lift or tilt them as you move.

• Hold for three to five seconds, then return to center.

• Repeat three to five times on each side.

Supported by Cleveland Clinic.

Gentle Strengthening Exercises for Stability

Stretching helps you release tight muscles, but strengthening helps keep them balanced. By building strength in your core and glutes, you can reduce everyday strain on the lower back.

Strengthens your glutes, hips, and core — key players in back stability.

• Lie on your back, knees bent, feet flat on the floor.

• Press into your heels and lift your hips toward the ceiling.

• Hold for 5–10 seconds, then slowly lower. Repeat 10–15 times.

Supported by Mayo Clinic.

A yoga-inspired pose that gently strengthens the lower back by promoting controlled spinal extension.

• Lie face down with your forearms on the floor, elbows under shoulders.

• Press into your forearms to lift your chest while keeping hips on the mat.

• Hold for 20–30 seconds, breathing slowly and evenly.

Supported by Medical News Today

Promotes balance, stability, and gentle core engagement.

• Begin on your hands and knees.

• Extend your right arm and left leg straight out, keeping your back flat.

• Hold briefly, then switch sides.

• Repeat 8–10 times per side.

Supported by WebMD

How to Make Movement a Daily Habit

The hardest part of any new routine is consistency. But when it comes to your back, even a few minutes a day can make a real difference.

Here are simple suggestions to help build movement into your routine: