5 Stretches to Ease Lower Back Pain at Home

Lower back pain is one of the most common reasons people come to see us, and the good news is that gentle, regular movement is often more helpful than complete rest. The stretches below are easy to do at home and take less than ten minutes.

Move slowly, breathe normally, and never push into sharp pain. A mild stretching feeling is fine; pain that shoots or spreads down your leg is a sign to stop.

1. Knee-to-chest

Lie on your back with both knees bent. Bring one knee gently toward your chest, hold for 20–30 seconds, then switch sides. This eases tension in the lower back and hips.

2. Pelvic tilts

Lying on your back with knees bent, flatten your lower back into the floor by gently tightening your stomach, then relax. Repeat 10–15 times to wake up the deep core muscles that support your spine.

3. Cat–cow

On your hands and knees, slowly arch your back up, then let it dip down, following your breath. This keeps the spine mobile and is a great way to start the morning.

4. Child's pose

Sit your hips back toward your heels with arms stretched forward. Hold and breathe. It's a calming stretch for the whole lower back.

5. Gentle trunk rotation

Lying on your back with knees bent and together, let both knees drop slowly to one side, then the other. Keep the movement small and controlled.

When to get help

If your pain lasts more than a couple of weeks, keeps coming back, or comes with numbness, weakness, or tingling down a leg, it's worth a proper assessment. We can find the cause and build a plan that fits your daily life.

• Do the routine once or twice a day, every day
• Stop any stretch that increases pain
• Stay active between sessions — walking is excellent