5 Simple Stretches to Ease Lower Back Pain

Lower back pain can make everyday activities, from sitting at a desk to walking or bending, feel uncomfortable. Gentle movement and regular stretching may help improve flexibility, reduce muscle tension and support better mobility.

5 Gentle Stretches to Try

1. Knee-to-Chest Stretch
Lie on your back and gently bring one knee towards your chest. Hold for 15–20 seconds, then switch legs.

2. Cat-Cow Stretch
Start on your hands and knees. Slowly arch your back, then gently round it while breathing steadily. Repeat 8–10 times.

3. Child’s Pose
Kneel on the floor, sit your hips back towards your heels and extend your arms forward. Hold comfortably for 15–20 seconds.

4. Pelvic Tilts
Lie on your back with your knees bent. Gently tighten your abdominal muscles and flatten your lower back against the floor. Hold briefly, then relax.

5. Gentle Hamstring Stretch
Lie on your back and raise one leg, keeping it as straight as comfortable. Support the back of your thigh and hold for 15–20 seconds before changing legs.

When Should You Seek Physiotherapy?

If lower back pain persists, keeps returning or affects your daily activities, a physiotherapist can assess your movement, identify contributing factors and recommend an appropriate treatment plan.

At Physio Central, our physiotherapy sessions focus on helping you move more comfortably, improve function and work towards your recovery goals.

Ready to take the next step? Book a physiotherapy session for £39.

Important: Stretch gently and stop if an exercise increases your pain. Seek medical advice for persistent symptoms. New leg weakness, numbness around the groin or difficulty controlling your bladder or bowels requires urgent medical assessment.