5-minute lower-back relief

How the session works

1. 1Lay out a mat with room to lie down and rest on all fours.
2. 2Press start. The app names each move, cues it gently, and counts each hold down.
3. 3Keep every movement small, slow and pain-free — this is relief, not effort.
4. 4Run it once at the 5 or 8-minute length whenever your back feels stiff.

The moves

• Cat–cow45s

  Move with your breath — arch on the inhale, round on the exhale.

• Single knee to chest30s · each side

  Hug one knee in, keep the other leg relaxed, and breathe.

• Double knee to chest30s

  Hug both knees gently toward your chest — a release, not a strain.

• Knee rocks40s

  Knees together, rock gently side to side, only as far as is comfortable.

• Child's pose45s

  Sink your hips back, reach long, and breathe.

What it's good for

• Eases everyday lower-back stiffness with slow movement and gentle releases.
• Hold-based and calm — the opposite of a workout, safe to do when achy.
• Coached move by move, so you can keep your eyes closed and follow along.

The evidence. For everyday, non-specific low-back stiffness, gentle movement and avoiding bed rest are consistently recommended; no single stretch is proven superior, so these mostly help by getting you moving comfortably again.

Safety

• 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.
• These gentle moves are for everyday stiffness, not a new or severe injury — if your pain is new, severe, follows a specific injury, or you're pregnant or have a known disc or nerve condition, see a clinician first.
• Stay in a small, pain-free range and stop any move that sharpens the pain or sends pain, numbness or tingling down a leg.

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.

Is it safe to stretch a sore back?

Gentle mobility is usually fine and often helps for everyday stiffness. Stop if any move sharpens the pain or sends pain, numbness or tingling down a leg, and see a clinician if your pain is new, severe, or follows an injury.

How often can I do this?

As often as it helps — there's no limit on gentle movement. Many people use a short routine like this once or twice a day when their back is stiff.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

Try another routine

• Morning back routine→
• Desk-back reset→
• Pre-sleep back relief→

Related calculators

• Recovery Score Calculator→