What stretches help lower back pain?

Gentle, movement-based stretches like cat-cow, knee-to-chest and a lying rotation tend to help everyday stiffness — mostly by getting you moving comfortably rather than through any one magic stretch. Keep the range small and pain-free, and stop anything that sharpens the pain.

Is it safe to stretch a sore back?

Gentle mobility is usually fine and often helps for everyday, non-specific stiffness. It is not safe to push through a new, severe, or injury-related pain, or any pain that travels down a leg — see the warning above and a clinician first.

How often should I do these?

As often as it helps — gentle movement has no daily limit. Many people use a short routine once or twice a day when their back is stiff, plus moving more across the day overall.

Will stretching cure my back pain?

For everyday stiffness, gentle movement often brings relief, but it's a way of staying comfortable and mobile rather than a cure. Pain that's persistent, severe, or follows an injury needs a clinician, not a stretch.

Workouts & Recovery · Recovery

Lower-back relief

Free, guided stretches for a stiff or achy lower back — slow, gentle and hold-based, the opposite of a workout. The app names each move, cues a small and pain-free range, holds it for you, and previews what's next, so you can keep your eyes closed on the mat. No sign-up, no program, no wait. Press start when your back needs it.

Want a quick win? Press start on the right — or browse the full library below.

Workouts & Recovery

Routine

5 movesRecovery · Beginner≈ 4:29 default

Session length

1 round

Guide

Take care. See a doctor urgently — do not use this — if you have numbness in the groin or saddle area, loss of bladder or bowel control, leg weakness or a dragging foot, back pain after a fall or accident, or pain with fever, unexplained weight loss, or that is severe and worse at night. These need urgent care, not stretching.

The session library

Every routine opens a guided session, ready to start. Back gone again? The 5-minute lower-back reliefis the quick reset. Stiff in the morning, sore from sitting, or tight before bed? There's a tailored routine for each moment below.

Recovery

Unwind, release tension, and reset

Stop — see a doctor first if any of these apply

These gentle stretches are for everyday stiffness and mild, non-specific aches — not a new injury or a diagnosed condition without clearance. Do not use them, and seek urgent medical care, if you have:

numbness or tingling in the groin or saddle area, or loss of bladder or bowel control;
leg weakness, or a foot that drags or gives way;
back pain after a fall, accident, or significant injury;
back pain with fever, unexplained weight loss, or pain that is severe and worse at night.

These can signal something serious and are a medical emergency, not a stretching problem. Otherwise: stay in a small, pain-free range, and stop any move that sharpens the pain or sends pain, numbness or tingling down a leg.

Gentle movement, not a workout

For everyday, non-specific back stiffness, the consistent advice is to keep gently moving and avoid bed rest. No single stretch is proven superior — these routines mostly help by getting you moving comfortably again. So they're deliberately slow, hold-based and low intensity, and every move is cued to stay in a small, pain-free range.

The coaching is the point: the app names each move and previews the next, so you can lie on the mat with your eyes closed and follow along rather than checking your phone. Skip any stretch that doesn't suit your back — that's the right call here, not a failure. Tight back at night? Pair the pre-sleep routine with the 4-7-8 breathing session.

Frequently asked questions

What stretches help lower back pain?: Gentle, movement-based stretches like cat-cow, knee-to-chest and a lying rotation tend to help everyday stiffness — mostly by getting you moving comfortably rather than through any one magic stretch. Keep the range small and pain-free, and stop anything that sharpens the pain.
Is it safe to stretch a sore back?: Gentle mobility is usually fine and often helps for everyday, non-specific stiffness. It is not safe to push through a new, severe, or injury-related pain, or any pain that travels down a leg — see the warning above and a clinician first.
How often should I do these?: As often as it helps — gentle movement has no daily limit. Many people use a short routine once or twice a day when their back is stiff, plus moving more across the day overall.
Will stretching cure my back pain?: For everyday stiffness, gentle movement often brings relief, but it's a way of staying comfortable and mobile rather than a cure. Pain that's persistent, severe, or follows an injury needs a clinician, not a stretch.

Gear we recommend

Optional kit for a tight back — a massage gun for easing surrounding muscle tension. We may earn a commission on purchases made through these links.

Therabody

Theragun Pro (5th gen)

16mm amplitude · Quietest at full power

$599Read review

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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.