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Lower back pain can be like that one guest at your party who just won’t take the hint and leave. Annoying, stubborn and uninvited, especially after long hours at a desk, working in the garden or a bad night’s sleep.

Luckily, there are a few simple exercises and stretches that can help you loosen up, strengthen your core and give back pain the boot. These may be among the best stretching exercises for lower back pain, especially if done regularly and with good form. So, if you’ve ever had that dreaded moment where you said, "why does my lower back hurt all of a sudden?", these stretches might just do the trick. But, as always, remember to consult with a medical professional before attempting any of these exercises and stretches, and take any precautions necessary.

Bridge pose

The bridge pose is a yoga posture that can help you strengthen your glutes, core and lower back. All of these muscle groups are essential for spinal support.

How to:

• Lie on your back with knees bent and arms at your sides, palms facing down.
• Press your feet to the floor as you lift your hips up in the air, forming a straight line from your shoulders to your knees.
• Hold for up to 30 seconds, then slowly lower.
• Repeat 5 times.

Stronger glutes and core muscles reduce the load on your lower back. This can improve stability and reduce discomfort.

Cat-cow stretch

Another yoga stretch, this one gets its name from the alternating poses (rounding the spine [cat] and arching the back [cow]) you’ll make. This stretch helps keep the spine flexible.

How to:

• Get onto your hands and knees. Place your wrists under your shoulders and knees under your hips.
• Inhale and arch your back (cow). Then, lift your head and rear.
• Exhale and round your back (cat). Tuck your chin into your chest and lower your rear.
• Repeat for 30 seconds to a minute.

This stretch increases spinal mobility and gently massages your back muscles. It might just be the trick for a stiff back first thing in the morning.

The child’s pose

This final yoga pose is a go-to stretch for a lot of people with back pain. It gently stretches your lower back, hips and thighs. It can help you relieve tension and increase flexibility. It’s also one of the best stretching exercises for lower back pain when done consistently.

How to:

• Kneel on the floor and sit on your knees.
• Lean forward, but keep your rear on your heels, resting your forehead on the mat.
• Place your arms forward, stretched out.
• Finally, bring your arms to your side, facing backwards, palms up.
• Breathe deeply and hold for 30 seconds to a minute.

The child’s pose can help to decompress the spine and relax tense muscles.

The most important part!

• Go slowly. If it hurts, or just doesn’t feel right, stop. There is no gain with this pain.
• Be consistent. Even just 10 minutes a day can make a big difference.
• Listen to and support your body. Use ergonomic exercise equipment and dress comfortably.

When to see a professional

Remember, these stretches aren’t a replacement for a medical professional. They’re supplementary to any treatment and should only be done if approved by a healthcare provider, who is always your first port of call.

If your back pain is chronic or persistent, our Back and Neck Preventative Programme can provide structured support to manage and potentially avoid surgery. The programme includes posture analysis, correction, spinal stabilisation, and ongoing maintenance, provided by our contracted healthcare providers (DBC and Workability). It’s available on all Scheme options once approved by a medical doctor.

References:

Aigion, K. 2019. ‘How to Reap the Full-Body Benefits of Cat-Cow.’ In: Healthline. D. Bubnis (ed.). Available [Online]: https://www.healthline.com/health/fitness-nutrition/cat-cow-how-to. [Accessed: 2025].

Mayo Clinic. 2023. Stress management. Available [Online]: https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/childs-pose/vid 20453580#:~:text=The%20child's%20pose%20helps%20to,your%20legs%2C%20palms%20facing%20up. [Accessed: 2025].

Mayo Clinic. 2025. Stress management. Accessed 2025. Available [Online]: https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/bridge-pose/vid-20453584#:~:text=Start%20by%20lying%20on%20your,Lower%20your%20hips. [Accessed: 2025].

Yin Yoga. 2025. Bridge Pose. Available [Online]: https://yinyoga.com/yinsights/bridge/#:~:text=Start%20lying%20on%20your%20back,is%20needed%2C%20add%20more%20blocks. [Accessed: 2025].