What are the best stretches for lower back pain?

Authoritative programmes like the AAOS Spine Conditioning Program include knee-to-chest, sitting rotation, bird dog, hip bridge and abdominal bracing, and the NHS publishes its own short set of back stretches. The AAOS advises warming up first and stopping if you feel pain.

Can stretching make back pain worse?

It can if it’s the wrong movement for your problem. The AAOS is explicit that you should not feel pain during an exercise, and to check with a clinician if you do. Certain warning signs (leg weakness, saddle numbness, loss of bladder or bowel control) mean you should seek medical care rather than exercise.

Which specialist can guide back exercises?

Physical therapists design and supervise back-exercise programmes; chiropractors also use exercise alongside hands-on care. You can find both near you in the SpinalCare directory.

A person doing a gentle back stretch on an exercise mat outdoors

Spine condition · plain-English guide

Lower back pain stretches

Photo: Gustavo Fring / Pexels

Gentle stretching and movement are a core part of how most low back pain is managed. This page gathers the stretches and exercises that the NHS and the American Academy of Orthopaedic Surgeons (AAOS) include in their low back programmes — and the safety guidance that comes with them.

Overview

For most low back pain, staying active helps more than rest. The AAOS notes that exercise to restore motion and strength to the lower back “can be very helpful in relieving pain,” and recommends combining aerobic activity like walking or swimming with specific back and core exercises.

Stretching is part of a broader programme, not a one-off fix. The AAOS Spine Conditioning Program is designed to run for about 4–6 weeks, then 2–3 days a week to maintain strength and range of motion.

These are general programmes, not a personal prescription. The AAOS advises warming up for 5–10 minutes first and is explicit that “you should not feel pain during an exercise” — check with a doctor or physical therapist if you do.

Common causes

Overactivity or strain — muscles and ligaments overstretched by unfamiliar activity
Disc problems — tears, herniation or age-related degeneration
Spinal stenosis or degenerative spondylolisthesis (more common with age)
Compression fractures, often linked to osteoporosis in older adults

When to seek urgent medical care

Some symptoms can signal a medical emergency. Authoritative sources advise seeking urgent care — in the US, call 911 or go to the emergency room — if you have:

Weakness in your legs
Numbness around the saddle area, or loss of bladder or bowel control
Back pain with fever, chills or unexplained weight loss
Pain that gets worse with the exercise rather than easing — the AAOS says to stop and check with a clinician

What usually helps

Warm up first

The AAOS advises 5–10 minutes of low-impact activity, such as walking or a stationary bike, before doing back exercises.

Build it into a routine

The AAOS Spine Conditioning Program runs about 4–6 weeks, then 2–3 days a week to maintain range of motion — ideally under a clinician’s supervision.

Combine stretching with movement

The AAOS recommends pairing specific back and core exercises with aerobic activity like walking or swimming.

Stop if it hurts

The AAOS is explicit that you should not feel pain during an exercise — if you do, talk to a doctor or physical therapist.

Stretches these programmes include

Named exercises from the AAOS Spine Conditioning Program and NHS guidance. These are general programmes — warm up first, and stop if you feel pain.

Knee-to-chest

Lying on your back, one knee is gently drawn toward the chest. Included in the AAOS Spine Conditioning Program.

Sitting rotation stretch

A seated gentle trunk rotation from the AAOS spine programme.

Modified seat side straddle

A seated stretch toward one leg, from the AAOS spine programme.

Bird dog

On hands and knees, extending the opposite arm and leg to work core and back stability (AAOS).

Hip bridge

Lying on your back and lifting the hips to strengthen the glutes and lower back (AAOS).

Abdominal bracing

Gently tightening the core muscles to support the spine — a strengthening staple in the AAOS programme.

Watch: a physical therapist explains

6 Best Low Back Stretches For MAX Pain Relief
Bob & Brad · Physical therapists Bob Schrupp, PT and Brad Heineck, PT
A demonstration from two licensed physical therapists. We embed it for general education — for the right stretches for your specific problem, a physical therapist can assess you.

Frequently asked

What are the best stretches for lower back pain?: Authoritative programmes like the AAOS Spine Conditioning Program include knee-to-chest, sitting rotation, bird dog, hip bridge and abdominal bracing, and the NHS publishes its own short set of back stretches. The AAOS advises warming up first and stopping if you feel pain.
How often should you stretch a sore lower back?: The AAOS Spine Conditioning Program is designed to run for about 4–6 weeks, then 2–3 days a week to maintain strength and range of motion — ideally under a doctor’s or physical therapist’s supervision.
Can stretching make back pain worse?: It can if it’s the wrong movement for your problem. The AAOS is explicit that you should not feel pain during an exercise, and to check with a clinician if you do. Certain warning signs (leg weakness, saddle numbness, loss of bladder or bowel control) mean you should seek medical care rather than exercise.
Which specialist can guide back exercises?: Physical therapists design and supervise back-exercise programmes; chiropractors also use exercise alongside hands-on care. You can find both near you in the SpinalCare directory.

Sources

This page organises information from the cited sources for general education. It is not medical advice and has not been reviewed by a clinician. Always consult a qualified clinician about your own care. Editorially reviewed July 1, 2026.