Lower Back Stretches and Exercises for Pain Relief

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Lower back stretches and simple exercises are among the first things to try for everyday lower back pain. Exercise and other conservative care come first, and most back pain is not caused by anything serious [Source]. Here are 8 moves to do at home, how often to do them, what to avoid and when to see a doctor first.

Quick Answer: What Helps Lower Back Pain?

Stay active. Gentle movement helps more than bed rest.
No single exercise is best. Walking, gentle stretches and core exercises are all good choices.
Stop any move that sends pain farther down your leg. Numbness between your legs, new bladder or bowel trouble, or weakness in both legs is an emergency.

Table of Contents

Before You Start: Safety Rules

These moves are general education, not a personal therapy plan. Start with one round a day.

Keep moving. For new back pain, staying active and keeping up daily tasks works better than long bed rest [Source] [Source].
Mild soreness is OK. Sharp pain, new numbness or weakness means stop.
Find your “good direction.” Many people have a direction, such as bending forward or arching back, that eases their pain. In one trial, exercises matched to that direction worked best [Source].
Stop any move that sends pain farther down your leg. Pain that moves toward the middle of your back is usually a good sign [Source] [Source].

If You Have Sciatica or Spinal Stenosis

With nerve pain down a leg (sciatica), you can usually still exercise with changes: use smaller movements and favor the direction that eases your leg pain. With spinal stenosis, bending forward often feels better than arching back, so knee-to-chest, pelvic tilts and walking may suit you better than press-ups [Source]. See spinal stenosis treatment.

Warning Signs: Get Care Before Exercising

Call 911 or go to the emergency room now if you have numbness in the groin, buttocks, genitals or inner thighs; new trouble peeing, or loss of bladder or bowel control; weakness, numbness or tingling in both legs; or new sexual numbness. These can be signs of cauda equina syndrome, and exercise does not treat it [Source]. Back pain after a serious accident or fall also needs emergency care.

See a doctor the same day for fever, chills or feeling unwell with back pain; severe pain that starts suddenly or gets worse fast; or leg weakness that keeps getting worse, such as a foot that drags or trips.

See a doctor before you start if you have a history of cancer, weight loss you cannot explain, or pain that is worse at night or not eased by rest [Source] [Source]. If you have osteoporosis (thin bones) and new, sudden back pain, get checked for a possible spine fracture before exercising. Morning stiffness that eases with movement may point to ankylosing spondylitis. Learn more about when back pain is an emergency.

Why Exercise Helps Lower Back Pain

For back pain that lasts more than 12 weeks, US doctors’ guidelines list exercise as one of the first treatments, before pain pills [Source]. A large review of 249 studies found that exercise eases long-lasting low back pain, with mostly minor side effects such as sore muscles [Source].

No single exercise is best. Most types helped in a study that compared many of them, and the authors advise choosing exercise you enjoy [Source].

For new back pain (less than 6 weeks), a formal exercise program may not speed recovery [Source]. The best advice is to keep up normal activities and move gently [Source].

Stretches for Lower Back Pain

The holds and reps below are common starting points, not amounts tested in studies. These moves are common parts of the exercise programs that were studied [Source] [Source].

1. Knee-to-Chest Stretch

Woman lying on her back on a mat holding behind one thigh to pull her knee toward her chest in a knee-to-chest stretch for lower back pain

Lie on your back with knees bent and feet flat.
Hold behind one thigh and gently pull that knee toward your chest.
Hold 15 to 30 seconds, then switch sides. Do 2 to 3 per side.

Skip it if bending forward makes your leg pain worse.

2. Cat-Cow

Side-by-side photos of a man on hands and knees doing cat-cow, rounding his back up and then letting it gently sag, as a lower back stretch

Get on your hands and knees.
Slowly round your back up toward the ceiling and tuck your chin (cat).
Then let your back gently sag as you lift your head (cow). Do 8 to 10 slow rounds.

Pad your knees. Skip it if your wrists hurt.

3. Prone Press-Up

Woman lying face down on a mat pressing her upper body up with her hips staying on the floor in a prone press-up for the lower back

Lie face down with your hands under your shoulders.
Keep your hips on the floor and slowly press your upper body up only as far as is comfortable.
Lower slowly. Do up to 10 reps, a few times a day if it helps.

This McKenzie-style move eased pain in reviews of long-lasting back pain [Source] [Source]. Stop if pain spreads down your leg. With spinal stenosis or spondylolisthesis (a slipped vertebra), arching back may feel worse, so ask your doctor or physical therapist first. Also see why your lower back hurts when you bend backward.

Core and Strength Exercises

Core exercises train the deep muscles that support your spine. They eased pain compared with little or no treatment [Source].

4. Pelvic Tilt

Man lying on his back with knees bent flattening his lower back against the mat in a pelvic tilt exercise

Lie on your back, knees bent, feet flat.
Gently tighten your belly and tilt your pelvis so your low back flattens toward the floor.
Hold 5 seconds and relax. Do 10 reps. Keep breathing.

5. Glute Bridge

Woman lying on her back with knees bent lifting her hips into a straight line from knees to shoulders in a glute bridge exercise for lower back pain

Lie on your back, knees bent, feet flat and hip-width apart.
Squeeze your buttocks and lift your hips until your body makes a straight line from knees to shoulders.
Hold 3 to 5 seconds, then lower slowly. Do 8 to 12 reps.

Don’t arch your back at the top. Stop for sharp pain.

6. Bird Dog

Man on hands and knees reaching one arm forward and the opposite leg back with a flat back in a bird dog core exercise

Get on your hands and knees with a flat back.
Reach one arm forward and the opposite leg back, keeping your hips level.
Hold 5 seconds, return and switch sides. Do 6 to 10 per side.

Too hard? Start by lifting just one leg or one arm.

7. Dead Bug

Woman lying on her back lowering one arm overhead and the opposite leg toward the floor while keeping her lower back steady in a dead bug exercise

Lie on your back with arms reaching up and knees bent over your hips.
Keep your low back steady as you slowly lower one arm and the opposite leg toward the floor.
Return and switch. Do 6 to 10 per side.

This one is harder. Skip it during a flare.

Walking for Lower Back Pain

8. Walking

Older man in walking shoes walking at an easy pace on a flat park path, a simple exercise for lower back pain

Walk at an easy, comfortable pace on a flat surface.
Start with 10 to 15 minutes.
Add a few minutes every few days, working toward about 30 minutes on most days.

In a 2024 trial, a walking program with education helped people who had recovered from back pain go longer before it came back [Source]. Walkers had more leg and foot complaints, so build up slowly and wear supportive shoes.

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How Often and How Long

Stretches and walking are usually fine every day; core exercises daily or every other day. For long-lasting pain, guidelines favor regular exercise that slowly gets harder [Source]. Expect progress over weeks, not days.

Exercises to Avoid During a Flare

There is no agreed list of moves to avoid, so let your pain guide you. During a flare, many people limit:

Full sit-ups and toe-touches, which bend the spine hard
Heavy lifting, and twisting while lifting
Any move that sends pain down your leg
Long bed rest. Stay gently active instead.

Lower Back Stretches in Bed, Sitting or Standing

In bed: knee-to-chest and pelvic tilts work on a firm mattress. See lower back pain in the morning.
Sitting: roll your pelvis slowly forward and back, and stand up every 30 minutes. See lower back pain when sitting.
Standing: if arching feels good, put your hands on your hips and lean back gently. See lower back pain with standing.

When Exercises Aren’t Enough

Exercise and other conservative care come first for most lower back pain. If your pain is not better after a few weeks, keeps coming back or limits daily life, get evaluated. A doctor can look for the cause and suggest next steps, such as physical therapy tailored to you [Source]. See also lower back pain when bending over and back pain when lying on your stomach.

At SpinePain Solutions, Dr. Amit Sharma, Chief, Division of Pain Medicine at Good Samaritan University Hospital, evaluates lower back pain at our Bay Shore, Commack and Farmingdale offices (see office locations). Care starts with conservative steps like the ones on this page. Call 631-310-0000.

Frequently Asked Questions

What is the best exercise for lower back pain?

No single exercise is best for everyone. Many types can help, including walking, stretching, core exercises and Pilates. Pick moves you can do safely and will keep doing, and favor the direction (bending forward or arching back) that feels better.

When is lower back pain an emergency?

Go to the emergency room now for numbness in the groin, buttocks or inner thighs, new trouble peeing, loss of bladder or bowel control, or weakness in both legs. These can be signs of cauda equina syndrome. Back pain after a serious accident or fall also needs emergency care.

Should I stretch my lower back if it hurts?

Gentle stretching is usually fine and may help, as long as the pain stays mild. Stop if the pain gets sharp, spreads down your leg or comes with new numbness or weakness.

Is walking good for lower back pain?

For most people, yes. Walking is a gentle way to stay active, and a 2024 trial found a walking program helped people stay free of back pain longer. Start with short, easy walks.

What exercises should I avoid with lower back pain?

During a flare, many people do better if they limit full sit-ups, toe-touches, heavy lifting and twisting while lifting. If arching your back hurts, go easy on press-ups.

How often should I do lower back exercises?

Stretches and walking can usually be done every day, and core exercises daily or every other day. Start with one round a day and add more as you feel ready.

Can exercises make back pain worse?

Mild soreness at first is common and usually passes. Pushing too hard or picking a move that does not suit your back can make pain worse. Stop any move that causes sharp or spreading pain, and see a doctor if pain keeps getting worse.

Are these stretches safe if I have sciatica?

Often, yes, with changes. Use smaller movements and favor the direction that eases your leg pain. Stop any move that sends pain farther down your leg. See a doctor for leg weakness that keeps getting worse.