14 Stretches and Exercises to Manage Lower Back Pain (2025)

Lower back pain affects millions of Americans. Various health conditions can cause lower back pain, such as muscle strains, degenerative disc disease, and nerve compression. It can also develop as a side effect of poor posture.

Exercise can help improve flexibility and strengthen muscles that support your spine, which can help decrease lower back pain. Depending on your fitness level and pain severity, you can do stretches in a chair, yoga poses, or low-impact strength training.

Chair Stretches

Chair stretches are a safe option for people who have difficulty standing due to pain, mobility challenges, or balance issues.

1. Seated Hamstring Stretch

1. Sit at the edge of a chair.
2. Straighten one leg in front of you, resting the heel of that foot on the floor. Keep your other knee bent and your foot flat on the floor.
3. Hinge forward at your hips, keeping your back straight, not rounded. Reach your hands toward your toes on the straight leg. Stop when you feel a stretch along the back of your thigh.
4. Hold for 30 seconds and then relax.
5. Repeat on the opposite side.

2. Figure-4 Stretch

1. Sit on a chair with your feet flat on the floor.
2. Cross one leg over the other, resting the outside of your ankle on your opposite thigh to form what is referred to as a "figure-4."
3. Gently lean forward at your hips, keeping your back straight, not rounded, until you feel a stretch in your buttocks. For a more intense stretch, gently press down on the bent knee.
4. Hold for 30 seconds and repeat on the opposite leg.
   

3. Side Bends

1. Sit up straight with your feet on the floor.
2. Raise your right arm straight overhead. Rest your left arm on your lap.
3. Lean over to the left until you feel a stretch along the right side of your torso.
4. Hold for 30 seconds and switch sides.

4. Forward Bend

1. Sit up straight with your legs spread apart.
2. Slowly bend forward and rest your forearms on your thighs. If you can do so without pain, reach your hands toward the floor between your feet and place them on the floor for support. Stop when you feel a stretch along your back.
3. Hold for 30 seconds, then slowly walk your hands up your legs to support your back as you return to sitting.
   

5. Chair Twist

1. Sit with your arms raised out to the sides at shoulder height.
2. Slowly and gently rotate your upper body to the right until you feel a stretch along the left side of your back.
3. Repeat in the opposite direction.

Yoga Poses to Release Pain

Research shows that yoga can help relieve back pain. You can do yoga poses on the floor, using a mat for support.

6. Two-Knee Twist

1. Lay on your back with your legs together.
2. Straighten your arms out to your sides, forming a "T."
3. Raise your knees, bending them toward your chest.
4. Keep your knees together, and slowly and gently rotate your lower body to the right until your legs are stacked and resting on the floor. Option to place a pillow on the floor to rest your knees if you don't have the range of motion to twist and rest your knees on the floor.
5. Hold for one to two minutes, then rotate to the opposite side.

7. Sphinx

1. Lie on your stomach on a firm surface.
2. Bend your elbows and rest your forearms on the floor with your palms slightly wider than shoulder-width.
3. Press down through your forearms, allowing your back to arch as you lift your chest. Keep the front of your hips in contact with the floor.
4. Relax your back muscles and hold this position for one to three minutes.

8. Thread the Needle (Piriformis Stretch)

1. Lie on your back.
2. Bend your knees and rest your feet flat on the floor.
3. Cross your right leg over your left, resting the outside of your right ankle on your left thigh, making a figure-4.
4. While maintaining the figure-4 position, lift your left foot off the floor.
5. Bring your left knee toward your chest until your shin is parallel to the floor.
6. Interlock your fingers behind your left knee and hold this position for two to three minutes.
7. Repeat on the opposite side.
   

9. Cat-Cow

1. Begin on your hands and knees with your hands in line with your shoulders and your knees in line with your hips.
2. Inhale and drop your belly toward the floor as you arch your back and gently look up.
3. Exhale and round your back while bringing your chin toward your chest.
4. Repeat for several breaths.

If you cannot get on your hands and knees, try performing the cat-cow while seated in a chair with your hands resting on your thighs.

10. Legs Up the Wall

1. Lie on your back with your feet resting on a wall.
2. Scoot your buttocks forward until they are touching the wall.
3. Straighten your legs so they point toward the ceiling.
4. Stretch your arms out to your sides.
5. Hold this position for five minutes.

This stretch can worsen pain in people with back pain, very tight hamstrings, or irritable nerves. Consider modifying by lying on your back with your knees bent at a 90-degree angle and your calves resting on a couch. Slowly straighten one leg at a time, as tolerated.

Low-Impact Strength Training Exercises

Strengthening exercises can help support your spine and improve lower back pain. Low-impact exercises—ones that avoid jerking, jumping, or other high-speed movements—are less likely than high-impact exercises to exacerbate lower back pain.

You can do strength training exercises at home, outside, or in the gym.

11. Bridges

1. Lie on your back with your knees bent and feet flat on the floor. Rest your arms at your sides.
2. Push down through your heels, squeeze your buttocks, and raise your hips off the floor, being sure not to arch your back.
3. Hold for several seconds, then lower back down.
   
4. Perform 10 repetitions.

12. Clamshell

1. Lie on your right side with your legs stacked on each other and your right arm extended on the floor, supporting your head.
2. Bend your knees so that your heels are in line with your buttocks.
3. Keep your heels together, and lift your top knee to resemble a clamshell as it opens.
4. Hold for a few seconds before lowering your knee.
5. Perform 10 repetitions and do the same with of wh the opposite leg.

13. Supermans

1. Lie on your stomach with your arms stretched out over your head.
2. Lift your arms and legs off the floor at the same time, keeping your neck straight and arms outstretched.
   
3. Repeat 10 times.

If you can do this exercise comfortably and without pain, work toward holding the lifted position for three seconds, then lowering back down.

14. Plank

1. Get into a hands-and-knees position.
2. Place your forearms on the floor with your shoulders and elbows forming a 90-degree angle to the floor.
3. Straighten your hips and knees so your legs are straight, lowering into a plank.
4. Hold for 10 to 30 seconds.
5. To get out of this position, put your knees down and resume the hands-and-knees position.
   

The Role of Physical Therapy

Physical therapy is helpful for managing lower back pain. Physical therapists use a variety of modalities and interventions to treat the underlying cause of symptoms and improve quality of life.

Examples include:

• Dry needling
• Electrical stimulation
• Exercise
• Joint mobilization
• Manual therapy
• Ultrasound

Safety Considerations

As with any new exercise program, check with a healthcare provider to ensure it's safe. Start slowly and gradually increase your physical activity. If any exercises increase your lower back pain, stop and consult with a physical therapist.

When to Contact a Healthcare Provider

Lower back pain can occur from a variety of causes, some of which are much more serious than others, including:

• Arthritis
• Compressed nerves
• Degenerative disc disease
• Fractures (breaks)
• Muscle strains
• Osteoporosis (decreased bone mass and bone mineral density)
• Tumors

If you do not know the underlying cause of your back pain, or if your symptoms make it difficult to do your daily tasks, contact a healthcare provider.

Summary

Lower back pain can significantly impact your daily function. Exercises help increase flexibility and strengthen muscles that support your spine, which can decrease pain and improve your mobility. Chair stretches, yoga poses, and low-impact strengthening exercises can all be beneficial. For an individualized exercise plan, see a physical therapist.