3 Gentle Stretches for Lower Back Pain Relief You Can Do at Home

If you’ve ever winced when getting out of bed or felt that familiar stiffness after a long day at your desk, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), nearly 1 in 4 adults in the U.S. report experiencing low back pain in the past three months.

The causes are wide-ranging:

• Prolonged sitting or poor posture
• Weak core or glute muscles
• Muscle strain from lifting
• Stress and lack of mobility

Low Back Pain: A Common Problem With Simple Solutions

While severe or chronic pain should always be evaluated by a healthcare professional, gentle lower back stretches and mobility exercises can make a big difference for most mild to moderate cases.

Research backs this up—a 2021 review in the Journal of Orthopaedic & Sports Physical Therapy found that targeted stretching and mobility routines improved function and reduced pain for people with nonspecific low back pain.

Searching for low back pain exercises you can safely do at home? We’ve got three simple ones right here, perfect for any fitness level.

Note: Always check with your chiropractor or healthcare provider before starting new stretches, especially if you have chronic pain or an existing spinal condition.

1. Child’s Pose Stretch

Targets: Lower back, hips, and spine
Why it helps: This yoga-inspired stretch gently elongates the spine and relieves tension in the lumbar area. It’s one of the best back stretches for flexibility and relaxation.

How to do it:

1. Start on your hands and knees.
2. Sit your hips back toward your heels while extending your arms forward.
3. Rest your forehead on the floor and take slow, deep breaths.
4. Hold for 30–60 seconds, repeat 2–3 times.

Pro tip: If your hips are tight, place a pillow under your belly or knees for comfort.

2. Cat-Cow Mobility Flow

Targets: Entire spine, especially the lower back
Why it helps: This dynamic movement improves spinal mobility and circulation to the back muscles. It’s a great lower back mobility routine for those who sit most of the day.

How to do it:

1. Begin on hands and knees, wrists under shoulders and knees under hips.
2. Inhale and arch your spine (belly drops, chest lifts) — this is “Cow.”
3. Exhale and round your spine (tuck chin and tailbone) — this is “Cat.”
4. Flow between the two for 60 seconds, repeating 2–3 sets.

Pro tip: Move slowly and focus on breathing deeply to relax tight muscles.

3. Knees-to-Chest Stretch

Targets: Lumbar spine and hips
Why it helps: This gentle stretch helps decompress the lower spine, relieve tension, and reduce tightness. It’s an excellent exercise to relieve lumbar strain and can be done before bed or first thing in the morning.

How to do it:

1. Lie flat on your back with your knees bent and feet on the floor.
2. Bring one or both knees toward your chest and hug them with your arms.
3. Gently rock side to side to massage the lower back.
4. Hold for 30–45 seconds, repeat 2–3 times.

Pro tip: You can do this one knee at a time if your hips feel tight.

Why These Stretches Work

These stretches for lower back tightness help restore flexibility and blood flow to muscles that often become shortened or stiff from sitting or inactivity. They also lightly engage your core muscles, which provide essential stability to your spine.

When practiced consistently, this short back pain relief routine can help:

• Reduce daily stiffness
• Improve posture
• Decrease tension in the lumbar region
• Support spine health naturally

For best results, combine these stretches with core exercises for back pain like planks, bridges, or pelvic tilts to strengthen the muscles that support your spine.

When to Seek Professional Help

If your pain is sharp, shooting down your leg, or lasts longer than a few weeks, it’s time to consult a chiropractor or healthcare provider. They can help determine the cause and create a personalized back pain relief plan—possibly including chiropractic adjustments, mobility exercises, and ergonomic advice.

You don’t need fancy equipment or a gym membership to start feeling better. With just 10 minutes a day, these at-home lower back pain exercises can help loosen tight muscles, improve mobility, and support long-term spinal health—helping you move freely and comfortably again.