Dealing with lower back pain can be exhausting. It makes even simple tasks like bending over or sitting down feel like a struggle. But here’s the good news—there are simple exercises that can help. You don’t need fancy equipment. Just a little time, some consistency, and a soft mat.
This guide shares 12 easy-to-follow exercises. These will both strengthen and stretch your lower back. They’re great for daily use, especially if you sit a lot or have a stiff spine. You can do them at home, at the gym, or even while watching TV.
Let’s start with stretching first. It helps loosen tight muscles. That can relieve pressure on your lower spine. Then we’ll move on to strengthening moves to support your core and back.
Why Your Lower Back Needs Attention
Your lower back supports most of your body’s weight. It keeps you upright, helps you move, and protects nerves. But when the muscles around your spine get weak or tight, problems can follow. You might feel stiffness, pain, or soreness.
By stretching and strengthening, you support your spine better. This can reduce pain and stop future injuries. Even just a few minutes a day can make a difference over time.
Best Exercises for Your Lower Back Health.
1. Cat-Cow Stretch
This one feels amazing. It stretches your spine and gets blood flowing.
Start on your hands and knees. Your wrists should be under your shoulders. Knees under your hips.
Breathe in. Arch your back, lifting your head and tailbone.
Breathe out. Round your spine. Tuck your chin to your chest.
Repeat slowly for 10 to 12 reps.
This helps loosen your back and warm it up gently.
2. Child’s Pose
A yoga favorite. It stretches your lower back in a calm way.
Start on hands and knees.
Push your hips back toward your heels. Stretch your arms forward.
Let your forehead rest on the ground.
Hold for 30 to 60 seconds. Breathe slowly.
Do this anytime your back feels stiff or tired.
3. Knees-to-Chest Stretch
This is a simple stretch for your lower spine.
Lie on your back with your legs straight.
Bend one knee and pull it toward your chest.
Hold the position for 20 to 30 seconds. Switch legs.
You can also pull both knees to your chest together.
This stretch can help release built-up tension in your lower back.
4. Seated Forward Fold
You’ll feel this one stretch your entire back and hamstrings.
Sit with your legs straight in front of you.
Reach toward your toes. Don’t worry if you can’t touch them.
Keep your back long. Don’t round too much.
Hold for 30 seconds. Breathe calmly.
This improves flexibility and lowers tightness.
5. Pelvic Tilts
A gentle strengthening move. It targets your lower abs and back.
Lie on your back with knees bent and feet flat.
Flatten your back into the floor by tightening your belly.
Tilt your hips slightly upward.
Hold for 5 seconds, then release.
Do 10 to 12 reps.
This movement helps improve control and support in your core.
6. Glute Bridges
Your glutes support your lower back. Weak glutes? Expect back pain.
Lie on your back with knees bent and feet flat.
Push through your heels. Lift your hips to form a straight line from shoulders to knees.
Hold for 3 to 5 seconds. Slowly lower.
Do 10 to 15 reps.
This move strengthens your back, glutes, and hamstrings.
7. Bird-Dog
This is a core stability move that works your entire back.
Start on hands and knees.
Extend your right arm forward and left leg backward. Keep your hips square.
Hold for 3 to 5 seconds. Return and switch sides.
Do 8 to 10 reps each side.
This helps build balance and control in your spine.
8. Supine Twist
This twist stretches your lower back and relieves tension.
Lie on your back. Bend your knees and place your feet flat.
Drop your knees to one side while keeping your shoulders down.
Hold for 20 to 30 seconds. Switch sides.
You should feel a gentle twist in your lower spine.
It’s great after a long day or first thing in the morning.
9. Wall Sits
Wall sits don’t just work your legs. They engage your lower back and core too.
Stand with your back against a wall.
Slide down into a sitting position. Your knees should be at 90 degrees.
Keep your back pressed against the wall.
Hold for 20 to 30 seconds.
Repeat 2 to 3 times. This improves endurance in your back and legs.
10. Hip Flexor Stretch
Tight hip flexors can pull on your lower back. Stretch them often.
Kneel on one knee with the other foot in front.
Push your hips forward gently.
You should feel a stretch in the front of your hip.
Hold for 30 seconds. Switch legs.
This relieves pressure on your lumbar spine.
11. Cobra Stretch
This stretch works the front of your body while gently arching the lower back.
Lie on your stomach. Place your hands under your shoulders.
Press into your hands to lift your chest.
Keep your hips on the floor. Don’t overextend.
Hold for 10 to 20 seconds.
Do this move slowly and carefully. It opens up the spine and helps with back flexibility.
12. Side Plank
A stronger core supports your back. Side planks are perfect for that.
Lie on your side with your elbow under your shoulder.
Lift your hips off the ground. Form a straight line from head to feet.
Hold for 15 to 30 seconds. Switch sides.
Start with short holds. Work your way up. Your obliques and lower back will thank you.
Tips to Get the Most Out of These Exercises
Start slowly. Don’t rush through the moves.
Breathe deeply. Don’t hold your breath.
Focus on form. It’s better to do fewer reps with good technique.
Don’t push through sharp pain. If something hurts badly, stop.
If you’re new to exercise or have existing back issues, talk to a doctor or physical therapist before starting.
Make It a Daily Habit
These 12 exercises won’t take long to complete. You can do a few in the morning and a few at night. Or run through all of them as a full back-care routine.
Even 10 to 15 minutes a day can help reduce stiffness, ease pain, and strengthen the muscles that protect your back.
Your back carries you through life. Give it the care it needs. With consistency and patience, you’ll move better, feel stronger, and stay pain-free longer.
