Lower back stretches are gentle movements that can ease tension in the muscles around your lower spine and improve flexibility. The most common lower back stretches are knee-to-chest, the pelvic tilt, a lying trunk rotation, cat-cow and child's pose. Many hospital guides suggest holding each stretch for 5 to 30 seconds and repeating it a few times. Move slowly, don't bounce, and stop any stretch that makes your pain worse. Several of these stretches are done lying on your back, so you can do them on the floor or in bed. Talk to a doctor first if your pain started after a fall or injury, or comes with numbness or weakness in your legs.
Below: 9 stretches, a short routine, bed and chair versions, how often to stretch and when to see a doctor.
Key takeaways
- Lower back stretches such as knee-to-chest, pelvic tilts and cat-cow can ease tension and improve flexibility.
- Hold most stretches for 5 to 30 seconds, move slowly and don't bounce.
- Several stretches work lying on your back, so you can do them in bed.
- Stop if a stretch makes your pain worse, and see a doctor first after a fall or with numbness or weakness in your legs.
9 lower back stretches to ease pain and stiffness
Do these 9 lower back stretches slowly, on a firm, flat surface. Each one should feel like a gentle pull, not pain.
1. Knee-to-chest stretch
Lie on your back with both knees bent. Pull one knee toward your chest and hold for 5 to 10 seconds, then lower it. Do 5 to 10 on each leg. When that feels easy, you can bring both knees up together.
2. Pelvic tilt
Lie on your back with your knees bent and your feet flat. Tighten your stomach muscles and gently flatten your lower back against the floor. Hold for 5 to 10 seconds, then relax. Do 5 to 10 repeats.
3. Lower trunk rotation
Lie on your back with your knees bent and your feet flat. Slowly let both knees fall to one side while your shoulders stay down. Hold for 5 to 10 seconds, then go to the other side. Do 3 to 5 on each side.
4. Figure-4 (piriformis) stretch
Lie on your back with your knees bent. Cross your right ankle over your left knee. Reach behind your left thigh and draw it toward your chest until you feel a stretch. Hold for 30 seconds to 1 minute, then switch sides.
5. Cat-cow
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Round your back up toward the ceiling and hold for 5 seconds. Then let your stomach relax down, lift your head and hold for 5 seconds. Repeat 10 to 15 times.
6. Child's pose
From your hands and knees, touch your big toes together and spread your knees wide. Sit your hips back toward your heels and reach your arms forward. Hold for 10 to 30 seconds. A pillow under your stomach or knees can make it easier.
7. Bridge
Lie on your back with your knees bent and your feet flat. Use your buttock muscles to lift your hips 4 to 6 inches off the floor. Hold for 5 seconds, then lower slowly. Do 5 to 10 repeats.
8. Sphinx stretch
Lie on your front with your elbows under your shoulders and your forearms flat in front of you. Press your hips into the floor and gently lift your head and chest. Hold for 30 seconds to 1 minute while you breathe deeply. Skip it if bending backward hurts, for example with spinal stenosis.
9. Seated hamstring stretch
Sit on a firm surface and stretch one leg out with the knee straight. Keep your spine long and reach your chest toward your knee without rounding your back. Hold for 10 seconds and do 3 to 5 on each leg.
A short lower back stretching routine
A short lower back stretching routine strings 5 of the stretches together, from the gentlest to the most active:
- Pelvic tilt. 5 to 10 slow repeats.
- Knee-to-chest. 5 to 10 on each leg.
- Lower trunk rotation. 3 to 5 on each side.
- Cat-cow. 10 to 15 slow cycles.
- Child's pose. Hold for 10 to 30 seconds to finish.
Harvard Health suggests stretching and strengthening exercises at least twice a week to help prevent back pain.
Warmth and relaxation before or after stretching
Warmth before or after stretching can help your back feel less stiff. The NHS suggests a heat pack or hot water bottle wrapped in a tea towel to relieve stiffness or muscle spasms. After a new strain, MedlinePlus suggests ice for the first 48 to 72 hours, then heat. Our guide to ice or heat for back pain explains when each one fits, and our heating pad guide for your lower back covers safe timings.
For a set warm-up or wind-down at home, the Thera Back Pillow is a lumbar pillow with traction, heat and vibration. The recommended session is 30 minutes. Lie back on it before your routine or after it, as an optional comfort aid alongside the stretches above.
A lumbar pillow with traction, heat and vibration.
$99.00Lower back stretches you can do in bed
You can do several lower back stretches in bed, because they start lying on your back. Harvard Health describes 2 of them as done "on a bed or the floor":
- Single knee pull. Hold the back of one thigh and pull that knee in toward your chest. Hold for 10 to 30 seconds, switch legs, and repeat 3 times.
- Double knee rotation. With your knees bent and feet together, lower both knees to one side and look the other way. Hold for 10 to 30 seconds, then switch sides. Repeat 3 times.
- Hip flexor stretch at the bed's edge. Lie on your back on the bed with one leg hanging off the edge. Hold for 10 to 30 seconds. Repeat 2 times a day.
If your mattress is very soft, move to the floor. For positions once you're ready to sleep, see our guide to sleeping with lower back pain.
Lower back stretches for seniors and chair versions
Lower back stretches for seniors, or for anyone who finds the floor hard, can be done at a counter or in a chair. Cleveland Clinic's physical therapist suggests these versions:
- Supported cat-cow. Put both hands on a counter with straight arms. Round your back, then gently drop your chest and look up. Do 3 to 5 cycles.
- Counter child's pose. With your hands on a counter, step back until your body forms a straight line from hands to tailbone. Hold for 5 to 10 seconds.
- Seated lumbar extension. Sit on a firm surface with your feet flat. Lift your chest to gently arch your lower back. Hold for 3 to 5 seconds and do 5 repeats.
Take care with knee-to-chest if you have osteoporosis. With severe spinal stenosis, worn-out discs or severe lower back arthritis, Harvard Health advises a program from a physical therapist rather than stretching on your own.
How often to stretch your lower back
Stretch your lower back a few times a week or every day, as long as it stays gentle. Harvard Health suggests holding a stretch no longer than 30 seconds at first, then lengthening it every few days until you can hold it for a minute. A Cleveland Clinic physical therapist suggests giving a routine a couple of weeks or more before you expect significant changes.
A 2021 Cochrane review of 249 trials found that exercise probably reduces chronic low back pain compared with no treatment, usual care or placebo. The effect on daily function was small.
After a fresh injury, wait before you stretch. MedlinePlus says stretching too soon after an injury can make pain worse, and suggests light walking, cycling or swimming first. Our guide to home remedies for back pain covers other ways to ease pain without medication.
When to stop and see a doctor
Stop a stretch if it makes your pain worse, and see a doctor if the pain doesn't settle. HSS physical therapist Kimberly Baptiste-Mbadiwe advises avoiding forward bends, such as touching your toes, with a herniated disc, and avoiding backward bends with spinal stenosis.
See a doctor before you stretch if
- Your back pain started after a fall or a hard blow.
- You have weakness or numbness in your buttocks, thigh, leg or pelvis, or pain that travels down your leg below the knee.
- You have a fever with back pain, or pain that wakes you up at night.
- Your pain has lasted longer than 4 weeks, or this episode feels different and worse than before.
- You have numbness or tingling in both legs, numbness around your genitals or bottom, or new trouble controlling your bladder or bowels. Call 911 or go to the emergency room.
For more gentle positions, such as a countertop lean or lying with your legs on a chair, see our guide on how to decompress your spine at home.
This article is for general information and isn't medical advice. Talk to your doctor or a physical therapist before starting a new exercise routine, especially if you have an injury or a health condition.
FAQ
What is the best stretch for lower back pain?
No single stretch is best for everyone. Knee-to-chest is the most common pick: Harvard Health, HSS, Healthline, Mercy and Ability Rehabilitation all include it.
How long should you hold a lower back stretch?
Hold most lower back stretches for 5 to 30 seconds. Harvard Health suggests starting at no more than 30 seconds and building up to a minute over time, without bouncing.
Should you stretch your lower back if it hurts?
Gentle stretching can help many people with lower back pain. If gentle stretches hurt, stop and talk to a doctor to find the cause.
Can you stretch your lower back every day?
Yes, if the stretches stay gentle. Healthline suggests stretching once or twice a day, with a day off if your pain increases or you feel very sore.
Sources
- Harvard Health Publishing, "Stretching and strengthening exercises to relieve and prevent lower back pain" (Jenette Restivo; reviewed by Robert H. Shmerling, MD; 21 Jun 2024). https://www.harvardhealth.org/pain/stretching-and-strengthening-exercises-to-relieve-and-prevent-lower-back-pain (accessed 11 Nov 2026)
- Harvard Health Publishing, "Relieve low back pain with stretching" (Heidi Godman; reviewed by Anthony L. Komaroff, MD; 1 Oct 2022). https://www.harvardhealth.org/pain/relieve-low-back-pain-with-stretching (accessed 11 Nov 2026)
- Cleveland Clinic Health Essentials, "These Lower Back Stretches and Exercises Can Help Relieve Pain" (with Patti Kopasakis, DPT; 12 Feb 2025). https://health.clevelandclinic.org/exercises-and-stretches-for-low-back-pain (accessed 11 Nov 2026)
- Healthline, "7 Lower Back Stretches to Reduce Pain and Improve Mobility" (written by Emily Cronkleton; medically reviewed by Jared Meacham, PhD, RD, CSCS; updated 7 May 2026). https://www.healthline.com/health/lower-back-stretches (accessed 11 Nov 2026)
- Mercy, "Stretches for Lower Back Pain to Relieve Discomfort" (18 Dec 2025). https://blog.mercy.com/low-back-pain-stretches-exercises/ (accessed 11 Nov 2026)
- Hospital for Special Surgery (HSS), "Stretches and Exercises for Lower Back Pain, from a PT" (Kimberly Baptiste-Mbadiwe, PT, DPT, OCS; 24 Oct 2024). https://www.hss.edu/health-library/move-better/exercises-for-lower-back-pain (accessed 11 Nov 2026)
- Ability Rehabilitation, "6 Easy Stretches to Reduce Back Pain" (29 Feb 2024). https://abilityrehabilitation.com/news/6-easy-stretches-to-reduce-back-pain/ (accessed 11 Nov 2026)
- MedlinePlus Medical Encyclopedia, "Low back pain - acute" (U.S. National Library of Medicine; reviewed 27 Jun 2026 by C. Benjamin Ma, MD). https://medlineplus.gov/ency/article/007425.htm (accessed 11 Nov 2026)
- NHS, "Back pain" (page last reviewed 5 Mar 2026). https://www.nhs.uk/conditions/back-pain/ (accessed 11 Nov 2026)
- Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW. "Exercise therapy for chronic low back pain." Cochrane Database Syst Rev. 2021;9:CD009790. PMID 34580864. https://pubmed.ncbi.nlm.nih.gov/34580864/
