The Best Stretches for Lower Back Pain (That Actually Help)
Lower back pain is one of the most common reasons people come to see us at Body Zest. From dull aches after sitting all day, a twinge when bending down, or stiffness that greets you every morning, it can really interfere with daily life.
The good news? Movement helps.
Gentle, consistent stretching can reduce stiffness, improve circulation, and help you move more comfortably. Below are a few of my go-to stretches for mild, mechanical lower back pain, the kind that comes from tight muscles, desk posture, or general tension.
(If your pain is sharp, radiates down the leg, or is linked to a specific injury, skip the stretches for now and get checked by an osteopath first.)
1. Knee-to-Chest Stretch
A simple way to ease tension through the lower back and glutes - two key areas that often tighten up when your back feels sore.
How to do it:
Lie on your back with your knees bent and feet flat.
Bring one knee gently towards your chest, holding behind your thigh or shin.
Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times per leg.
Osteopath’s tip: Keep your shoulders relaxed. You should feel a gentle stretch, not pain or pulling.
2. Child’s Pose (Yoga Stretch)
This calming stretch opens up the hips and lower back, ideal after a long day sitting or driving.
How to do it:
Start on your hands and knees.
Sit your hips back towards your heels and reach your arms forward, lowering your chest towards the floor.
Hold for 30–60 seconds and breathe deeply.
Osteopath’s tip: If bending forward increases your back pain, skip this one and try Cat-Cow instead. Not every stretch suits every back.
3. Cat-Cow Movement
A gentle, flowing movement that gets the spine moving again and encourages flexibility between each vertebra.
How to do it:
Begin on all fours with hands under shoulders and knees under hips.
Slowly arch your back up towards the ceiling (Cat), tucking your chin to your chest.
Then gently drop your belly and lift your head and tailbone (Cow).
Move smoothly between the two positions for 8–10 rounds.
Osteopath’s tip: Focus on slow, controlled breathing - exhale as you arch, inhale as you lift and open.
4. Seated Spinal Twist
This stretch helps free up the small joints along the spine and improves rotation in the mid and lower back.
How to do it:
Sit tall on the floor with legs extended.
Cross your right foot over your left knee and place your right hand behind you for support.
Place your left elbow on the outside of your right knee and gently twist towards your right side.
Hold for 20–30 seconds, then switch sides.
Osteopath’s tip: Keep your spine long as you twist, avoid forcing the movement. The aim is to feel a light release, not strain.
5. Piriformis Stretch
The piriformis is a small but powerful muscle in the buttock that can contribute to tightness or sciatic-type symptoms when irritated.
How to do it:
Lie on your back and cross your right ankle over your left knee.
Hold behind your left thigh and gently pull your legs towards your chest.
You should feel a stretch in the right buttock.
Hold for 30 seconds, then switch sides.
Osteopath’s tip: If this stretch causes tingling or numbness down the leg, stop, it could be irritating the sciatic nerve. Try Cat-Cow or gentle walking instead.
🧠 A Few Words of Wisdom
Stretching is just one piece of the puzzle.
For long-term back health, you’ll also want to build gentle strength in your core, hips, and glutes - the muscles that support your spine throughout the day.
Think of stretching as the “release” and strengthening as the “support.”
When both are in balance, your back moves better, feels stronger, and recovers faster.
When to Get It Checked
If your pain:
Has lasted more than a few weeks
Keeps coming back despite rest and stretching
Or travels down the leg
…it’s time to get assessed properly. Your pain might be coming from something deeper, like a disc or joint issue, and needs a tailored approach.
At Body Zest, we see people every day with lower back pain caused by posture, stress, or old injuries. As osteopaths, we look at how your spine, hips, and muscles work together, then treat the root cause through hands-on care, tailored exercises, and practical advice.
Ready to Move Better?
If you’ve tried stretching but your back still aches, book an appointment with one of our osteopaths in Banstead. We’ll help you understand what’s really going on, and show you how to keep it from coming back.