Lower Back Stretches: 8 Gentle Stretches for Back Pain

Stiff, sore back? Gentle stretches can ease stiffness and help you move. Use them alongside walking and staying active, which do the heavy lifting for recovery.

How to use this

Who it’s for: everyday (non-specific) lower back pain and stiffness, new or long-term, including pain going into the buttock.
Pain rules: aim for a gentle pull, not sharp pain. Some discomfort is normal and isn’t a sign of damage. Ease off if pain spreads further down your leg or is worse the next day.
How often: once or twice a day. Pick the 3–4 stretches that ease your back most; you don’t need all 8.
How long: stiffness often eases within a couple of weeks. Keep going, and walk most days.
Honest evidence: stretching helps some people move and feel more comfortable. Staying active and exercise therapy have the best evidence: in the Cochrane review (249 trials), exercise eased long-term back pain by about 15 points on a 100-point scale compared with no treatment.
Based on: the Cochrane review of exercise for long-term back pain (2021), a 2021 analysis of 217 trials comparing exercise types, the NICE back pain guideline (NG59) and the Lancet 2018 back pain series.

Your exercises

Knee to chestLie on your back, knees bent. Hold one knee and draw it gently towards your chest. Keep the other leg relaxed (bent or straight). Swap sides.Hold 20–30 seconds, 2–3 times each side
Double knee to chestLie on your back and hug both knees towards your chest, letting your lower back round gently into the floor. Hold behind the thighs if your knees are sore.Hold 20–30 seconds, 2–3 times
Knee rocks (lower back rotation)Lie on your back, knees bent and together, feet flat. Let both knees fall slowly to one side, keeping your shoulders down, then to the other. Start small.10 slow rocks each way
Cat and camelOn hands and knees, slowly round your back up towards the ceiling, then let it sag gently. Move within comfort; go further as it loosens.10 slow repeats
Child’s poseFrom hands and knees, sit back towards your heels and slide your hands forward along the floor. Let your back round and relax. A pillow under your bottom or knees can help.Hold 20–30 seconds, 2–3 times
SphinxLie on your stomach and prop yourself up on your forearms, elbows under your shoulders. Keep your hips on the floor and let your lower back relax. Easier: lie flat on your stomach first.Hold 20–30 seconds, 2–3 times
Buttock (figure-4) stretchLie on your back, knees bent. Cross one ankle over the other knee, then hold behind the lower thigh and draw it towards your chest until you feel a stretch in the buttock. Easier: leave the foot on the floor.Hold 20–30 seconds, 2–3 times each side
Kneeling hip flexor stretchKneel on one knee on a cushion, other foot flat in front. Tuck your tailbone under and ease your hips forward until you feel a stretch at the front of the back hip. Hold something for balance.Hold 20–30 seconds, 2–3 times each side

Tips: breathe slowly and let each stretch relax you; don’t bounce. Stretches suit stiff mornings and long days at a desk. Pair them with walking and strength work such as our back pain exercise handout (bridges, bird dog, sit to stand). Bed rest slows recovery: stay as active as you can.

Stop and see your GP or physio if

New numbness around your bottom or genitals, or trouble passing urine or controlling your bowels: go to an emergency department now
Leg weakness, foot drop or numbness that is getting worse
Fever or feeling unwell, unexplained weight loss, or a history of cancer
Back pain after a significant fall or injury (or a minor one if you have osteoporosis)
Severe pain at night that doesn’t ease with any position
Pain spreading below the knee that isn’t settling, or no improvement after 4–6 weeks

Want a supervised program?

A physio or exercise physiologist can find the stretches and exercises that suit your back and build a graded plan. Pilates, McKenzie-style exercises and yoga classes are reasonable options; choose what you’ll keep doing. For ongoing pain, programs that combine exercise with a psychological approach (such as cognitive behavioural therapy) can help. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Common questions

What is the best stretch for lower back pain?

There isn’t one best stretch. Pick the 3 or 4 on this page that ease your back most and do them daily. Mix in walking or other exercise you enjoy: in trials, most types of exercise helped by similar amounts.

How long should you hold a lower back stretch?

About 20 to 30 seconds, breathing slowly, and repeat 2 or 3 times. Moving stretches like knee rocks and cat and camel are done slowly, 10 times. You should feel a gentle pull, not sharp pain.

Can stretching make lower back pain worse?

Some discomfort is normal and isn’t a sign of damage. Ease off if a stretch causes sharp pain, or pain that spreads further down your leg or is still worse the next day.

What stretches help sciatica?

Knee to chest, the buttock (figure-4) stretch and the sphinx often feel good with sciatica. Stop any stretch that sends pain further down your leg. Leg weakness or numbness around your bottom needs urgent care.

Is it better to stretch or exercise for lower back pain?

Do both if you can. Stretching mainly helps stiffness and movement. Exercise therapy has the strongest evidence overall, and staying active and walking help you recover and may keep the next bout away.

Evidence and more information

Reviewed 8 November 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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