Exercise and stretches for lower back pain

While taking it easy for a day or two can help, staying active is one of the most effective ways to manage and prevent lower back pain. In fact, the right exercises and stretches can strengthen your core, improve flexibility, and support your spine, helping you move more freely and with less discomfort.

In this blog, we’ll walk you through some of the best evidence-backed exercises and stretches for lower back pain. Whether you’re into Pilates, prefer gentle yoga, or just want a few moves you can do at home, there’s something here to help you feel stronger and more supported.

Exercise for lower back pain

When it comes to managing chronic lower back pain, exercise isn’t just helpful – it’s one of the most effective tools in your kit. While there’s no one-size-fits-all routine, the key is to find a style of movement that suits your body, your lifestyle, and your preferences. Here are some evidence-backed options to consider:^1,2

• Pilates: A go-to for building core strength and stability, Pilates combines controlled movements with breathwork. It is especially good for targeting the deep abdominal and back muscles.
• Yoga: With its mix of stretching, strengthening, and mindfulness, yoga can help reduce pain and improve flexibility.
• Tai Chi: This gentle, flowing practice combines movement, breath, and focus. It’s low-impact and suitable for all ages, with research showing it can ease pain and improve mobility.
• Aquatic therapy: Performed in a heated pool, aquatic therapy uses water’s buoyancy and resistance to reduce joint stress while improving strength, flexibility, and pain levels, making it ideal for those with chronic lower back pain.
• Home-based programs: Prefer to exercise solo? Simple routines that include walking, stretching, and strengthening can be just as effective, especially when supported by a health professional to keep you motivated and on track.

Stretches for lower back pain

Stretching can be a gentle yet powerful way to ease lower back tension, improve flexibility, and support recovery, especially when done mindfully and consistently. Here are five go-to stretches that target key muscles around the lower back:³

• Child’s Pose: Start on your hands and knees, then gently sit your hips back toward your heels. Reach your arms forward and rest your forehead on the floor. Breathe deeply and hold for up to a minute to release tension through your spine and hips.
• Knee-to-chest: Lie on your back with your knees bent. Bring one knee toward your chest, holding it with both hands behind your thigh or shin. Keep your other leg bent or extended on the floor. Hold for 30 seconds to 1 minute, then switch sides.
• Seated Spinal Twist: Sit with your legs extended, then bend your left knee and place your foot outside your right thigh. Place your right elbow on the outside of your left knee and your left hand behind you. Gently twist to the left, starting from your spine. Hold for up to a minute, then switch sides.
• Pelvic Tilt: Lie on your back with knees bent and feet flat. Gently engage your abdominal muscles to flatten your lower back against the floor. Hold for 10 seconds, then release. Repeat 3 to 5 times.
• Cat-Cow: Begin on all fours. Inhale as you arch your back and lift your head (Cow), then exhale as you round your spine and tuck your chin (Cat). Move slowly with your breath for 1 to 2 minutes.

Move slowly, breathe deeply, and stop if anything feels painful. These stretches should feel relieving, not straining. If you have any existing health conditions, injuries or mobility issues, it’s a good idea to talk to your GP before starting a new exercise routine.