3 of the Best Exercises to Relieve Lower Back Tension
A tight, aching lower back can make even the simplest tasks feel harder. Whether it’s caused by sitting too long, stress, poor posture, or an old injury flaring up again, the good news is, there are gentle movements that can help relieve tension and restore comfort.
At Body Zest, we often teach these three go-to exercises to help patients reduce stiffness, improve mobility, and feel more in control of their body.
Please note: These movements should feel relieving, not painful. If anything causes discomfort or sharp pain, stop and speak to a practitioner.
1. Spine Twist with Anchored Arms (Great for rotational stiffness)
This one’s brilliant for releasing tension in the lower back while encouraging gentle rotation in the spine.
How to do it:
Lie on your back with your arms stretched out wide, palms up.
Bend your knees and keep your feet flat on the floor.
Let your knees gently fall to one side while keeping both shoulders anchored to the ground.
Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times each side.
Why it works:
Rotation can help ‘unwind’ the spine and stretch the muscles around your lower back, hips, and waist, especially helpful if your back feels stiff from sitting or sleeping awkwardly.
2. Supine Leg Across Body Stretch (Piriformis & glute release)
This stretch targets the muscles deep in your buttocks that often pull on the lower back when tight.
How to do it:
Lie on your back with legs extended.
Bend your right knee and gently guide it across your body using your left hand.
Keep your right shoulder grounded.
Hold for 30 seconds and switch sides.
Why it works:
The piriformis and glute muscles play a big role in pelvic stability. If they’re tight or overloaded, your lower back will take the strain. This stretch helps release that tension.
3. Wall Arm Fix with Leg Rotation (Full-body connection)
A more advanced movement that helps improve spinal mobility and coordination between your upper and lower body.
How to do it:
Stand with your back flat against a wall.
Place your arms straight overhead and press them against the wall.
Step one foot forward, keeping the back leg straight.
Slowly rotate your back leg across your body (like a swinging motion), while keeping your arms pressed into the wall.
Do this 5–10 times on each side.
Why it works:
This exercise engages your entire kinetic chain, from shoulders to hips, helping the body move more efficiently while reducing compensatory patterns that can irritate the lower back.
Bonus Tip: Breathe With Intention
Many people unknowingly brace their core or hold their breath when stretching. Try breathing slowly and deeply into your belly as you move. It helps release tension and calms the nervous system.
Final Thoughts
These exercises are a great starting point if you’re looking for simple, safe ways to relieve lower back tension at home. But remember - ongoing or recurring pain is often a sign that something deeper needs attention.
At Body Zest, we look at how your whole body moves together to identify what's really driving your discomfort. A tailored combination of hands-on treatment and the right movement can help you break the cycle of pain for good.
Click here to book your osteopathy appointment!