10 best exercises and stretches for lower back pain
Doing lower back pain exercises at home is one of the best ways to manage pain and get relief. Learn the best stretches from physical therapists.
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Key takeaways:
Lower back pain is common, affecting up to 80% of adults at some point in their lives, but it's often treatable with conservative methods.
While rest may seem tempting, staying active and performing lower back pain exercises can help reduce pain and improve function.
Targeted stretches and strengthening exercises can effectively manage and prevent lower back pain (see videos below).
Hinge Health offers virtual physical therapy and more to help you manage lower back pain. Learn more.
Whether you woke up with an achy back out of the blue or have been dealing with on-and-off back pain flares for a while, we know dealing with low back pain is rough. A bout of low back pain can make the most basic parts of your day — even sitting or sleeping — uncomfortable.
Back pain isn’t usually caused by a single factor that can be identified during an examination or with imaging like an X-ray. It could be a sprain or strain that occurs after an intense workout, or it could be from sitting or standing for long periods of time, which puts pressure on the muscles and ligaments around your lower back. Or maybe you have a herniated disc, arthritis, or another condition that impacts the spine.
No matter the cause, “most of the time, back pain will get better after a few weeks with movement and lower back pain exercises,” says Lori Walter, PT, DPT, a physical therapist at Hinge Health.
Read on to learn about how strengthening and stretching your low back can improve everyday function and reduce pain, especially with exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Lori Walter, PT, DPT
Jonathan Lee, MD, MBA
Dylan Peterson, PT, DPT
Exercises and stretches for lower back pain
This move isolates your pelvis and lower spine to help stretch those muscles in a front and back direction. It also strengthens your core, which takes pressure off your lower back muscles.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Relax your abdominal muscles to arch your lower back away from the floor.
Return to the starting position.
Next, tighten your abdominal and glute muscles to flatten your lower back into the floor.
Focus on keeping your abdominal muscles engaged while you hold this position.
Return to the starting position and let your glutes and abdominals fully relax.
This helps stretch lower back muscles in a side-to-side direction.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Next, keep your knees together as you allow your knees to rock to one side, reaching toward the floor.
Then, return your knees to the center before rocking your knees to the opposite side.
3. Figure four stretch
Want expert care? Check if you're covered for our free program →This indirectly helps your lower back by stretching your hip muscles. “Tight hip muscles can pull on your lower back and contribute to pain,” explains Dr. Walter.
How to do it:
Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bend one leg and place your ankle on your opposite knee.
Now grasp the back of your thigh or the front of your knee (of the leg on the floor) and gently pull your knee toward you. Your foot will lift off the floor as you hold this stretch.
Release your foot back to the floor to return to the starting position.
Repeat this exercise on the opposite side.
This is the perfect exercise to stretch out the muscles of your entire spine. “As you arch up and down, each vertebrae gets mobilized,” says Dr. Walter.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
This classic yoga move focuses on your lower back muscles. “You can really relieve tension in this position,” stresses Dr. Walter.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
This move encourages a neutral spine, which helps provide support to your back. It also strengthens your core, hip, and lower back muscles.
How to do it:
On a yoga mat, get into a comfortable position on your hands and knees, with your hands below your shoulders, and your knees directly under your hips.
Lift and extend one leg behind you while you reach your opposite arm off the ground. Your leg and arm should form a straight line with your back.
Return to the starting position.
Repeat on the opposite side, lifting your other arm and leg off the floor. Return to the starting position.
This strengthens your glutes and deep back muscles, which helps when you have to sit or stand for long periods of time.
How to do it:
Lie comfortably on your back. With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.
Squeeze your butt muscles at the top of the move.
Relax your hips back to the floor.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
“Strong core muscles help take pressure off your back,” says Dr. Walter. The dead bug does this, and it also strengthens your erector spinae muscles, which lie on either side of your vertebrae.
How to do it:
Lie on your back with your arms extended toward the ceiling, and your knees bent 90 degrees, feet lifted off the floor.
Reach one arm straight back by your ear as you extend the opposite leg toward the floor.
Your right arm and left leg shouldn’t touch the floor, but hover several inches above it.
Focus on keeping your back flat on the floor (don’t let it arch up) and focus on keeping your core muscles tight as you hold this position for a breath or two.
Slowly return your arms and leg to the starting position and repeat on the opposite side.
9. Bent over I,Y,T
Want expert care? Check if you're covered for our free program →An all-in-one strengthening movement, this exercise targets the muscles across the upper and mid-back, and also activates your lower back muscles as well.
How to do it:
Start standing, then hinge at your hips to bend your chest toward the floor. Your arms should be straight and hanging toward the floor.
Now, move your arms toward the ceiling into an “I” position with your arms straight.
Relax your arms back down, then lift your arms toward the ceiling into a “Y” shape.
Lower your arms, then lift them out to the sides into a “T,” squeezing your shoulder blades together.
Then relax to the starting position.
10. Back rotation stretch
Want expert care? Check if you're covered for our free program →Movements that incorporate rotation can help with twisting movements, like getting in and out of a car. This particular stretch works your muscles all the way from your neck to your hips.
How to do it:
Start by lying comfortably on your back with your knees bent and your feet flat on the floor.
Now, use your hand to pull one knee across your body and toward the floor, twisting through your back.
Let your other arm reach out to your side, keeping your upper back on the floor as you straighten your other leg.
Then, return to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Why exercise is so good for lower back pain
No matter what factors may play a role in your back pain, stretching and strengthening exercises for your back are key. They activate and challenge your muscles, tendons, bones, and ligaments so they can adapt to your daily movement and activities.
“Medications are short-acting, but exercises retrain your muscles and nervous system for the long run,” points out Dr. Walter. In fact, a program that combines aerobic exercise like walking along with back strengthening exercises has been shown to reduce pain and improve overall back function.
Still, we get it. If your back hurts, the last thing you probably want to do is exercise. You may even think you should limit activity to prevent hurting your back further. But in this case, “movement is absolutely medicine,” stresses Dr. Walter. “You want to stay active to increase blood flow to the area, which will help with healing. It will also prevent muscles from stiffening up even further, which can cause even more pain.
You can avoid strenuous activities, but continue with light exercise, such as walking, swimming, or using a stationary bike, and simple back strengthening and stretching exercises. Studies show that people with low back pain recover more quickly if they keep moving.
PT tip: There's no right or wrong way to lift
Sometimes low back pain can start with lifting something your body isn't ready for. But contrary to what you may have been taught, there’s no “right” or “wrong” way to lift an object. There are, however, ways to make your lifting technique more efficient, which can be helpful in preventing or coping with a back pain flare.
The advice to lift with your legs and not with your back “doesn’t go quite far enough,” says Dr. Walter. “I suggest creating a wide base of support, front to back and side to side — like a lunge. Bend your knees over the object, bring it close to your center, and exhale on the way up,” she says. This engages your natural back brace and decreases the load on your back.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Casiano, V. E., & De, N. K. (2020). Back Pain. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538173/
Wheeler, S. G., Wipf, J. E., Staiger, T. O., Deyo, R. A., & Jarvik, J. G. (2022, May 26). Evaluation of low back pain in adults. UptoDate. https://www.uptodate.com/contents/evaluation-of-low-back-pain-in-adults?search=low%20back%20pain&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1
Chou, R., Deyo, R., Friedly, J., Skelly, A., Hashimoto, R., Weimer, M., Fu, R., Dana, T., Kraegel, P., Griffin, J., Grusing, S., & Brodt, E. D. (2017). Nonpharmacologic Therapies for Low Back Pain: A Systematic Review for an American College of Physicians Clinical Practice Guideline. Annals of Internal Medicine, 166(7), 493. doi:10.7326/m16-2459
Lee, J.-S., & Kang, S.-J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of Exercise Rehabilitation, 12(5), 463–470. doi:10.12965/jer.1632650.325
Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare, 4(2), 22. doi:10.3390/healthcare4020022
Saper, R. B., Lemaster, C., Delitto, A., Sherman, K. J., Herman, P. M., Sadikova, E., Stevans, J., Keosaian, J. E., Cerrada, C. J., Femia, A. L., Roseen, E. J., Gardiner, P., Gergen Barnett, K., Faulkner, C., & Weinberg, J. (2017). Yoga, Physical Therapy, or Education for Chronic Low Back Pain. Annals of Internal Medicine, 167(2), 85. doi:10.7326/m16-2579