Kim FullerGentle stretches and strengthening moves are a standard part of managing lower back pain. NIH says strengthening the muscles that support the back can improve how freely you move and your posture, and that strengthening exercises can help decrease pain. It also says to avoid bed rest and add activity gradually. Below are ten floor and wall exercises with step-by-step instructions.
Updated October 29, 2026.
If you have ever had back pain, you know how hard it is to move around and get through a normal day. Sitting is no fun, and neither is trying to sleep. Most of us have tried to find a comfortable spot on the couch and ended up shifting around every few minutes. A few simple moves can be part of your plan. Here are ten that are often recommended to work the muscles that support your lower back.
Is stretching good for lower back pain?
Anyone who has stretched and trained for years learns that back-friendly work is slow and a little boring. Anyone who has tried a new move from a video knows it looks a lot easier than it feels. The people who get into trouble rush it, hold their breath and push into pain. Move through each position smoothly, stop at the first sharp pain and come back another day.
Aim for 10 to 15 minutes every day, cycling through the moves that suit your back. Most of us have also started a plan with big energy and quit by the second week, so keep it short enough to stick with. Most routines, this one included, work the muscles around the lower back, the outside and inside of the hips and the abdomen.
MedlinePlus says back pain affects 8 out of 10 people at some point. Acute pain usually lasts a few days to a few weeks, and pain lasting more than three months is considered chronic. The World Health Organization (WHO) says low back pain affected 619 million people in 2020 and is the single leading cause of disability worldwide.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) advises adding exercise gradually and asking your doctor which types are best for you, since some may need to be avoided. Warm up first, and check with your doctor or physical therapist before starting a new routine.
When to see a doctor before you stretch
MedlinePlus says to see a provider if your pain is severe or does not improve after three days, or if it follows an injury. Most back pain improves on its own, and NIAMS says most people find relief within 6 weeks.
Cat-cow stretch
This move takes your back from an arch to a curl. Kneel on all fours with your hands under your shoulders and your knees under your hips. Exhale and let your spine arch. Inhale, tighten your core and round your back like a cat. Move slowly, hold each position for 5 to 10 seconds and repeat 10 times.
Sphinx stretch for lower back pain
This is a favorite for stretching the lower back. Lie on your stomach with your legs straight and your pelvis pressed into the floor. Prop yourself on your elbows about shoulder width apart, with your fingers touching. Draw your elbows slightly forward without lifting your pelvis. You should feel the spine lengthen. Hold for about 10 seconds and repeat if it feels comfortable.
Bridge
There are many versions of the bridge, and each one gets the lower back moving. This is the classic one. Lie on your back with your knees bent and your feet flat, hip width apart. Breathe in, then breathe out as you lift your hips until your shoulders, hips and knees form a straight line. Lower your hips as you breathe in. Repeat 8 to 12 times.
Thread the needle hip stretch for lower back pain
This is one of the best stretches for the outer hip. Start in the bridge position, lying on your back with knees bent. Lift your right knee until the thigh is vertical. Rotate your left leg outward and rest the left ankle on the right knee. Reach your left hand through the gap between your legs, clasp the right thigh or shin and gently pull the right knee toward you. Hold for 30 seconds, then switch sides.
Lying hamstring stretch
Lie on your back with your knees bent. Raise your right leg toward the ceiling, keeping it straight, and support it behind the thigh or with a towel looped around the ball of the foot. Pull gently until you feel a stretch down the back of the leg toward the lower back. Hold for 30 seconds and switch legs.
Two-knee twist for lower back pain
Lie on your back with your knees bent, then draw them toward your chest. Keep both shoulders pressed to the floor and slowly lower your knees to the left. Hold for 30 seconds, return to center and repeat to the right.
Partial crunch
Lie with your knees bent and your feet flat. Rest your hands behind your neck or crossed over your chest. Tighten your stomach muscles and lift your shoulders off the floor as you breathe out. Hold for a breath, then lower slowly. Keep your feet down and your tailbone and lower back in contact with the floor. Repeat 8 to 12 times.
Wall sit
The wall sit builds isometric strength in the glutes and legs, which means the muscles work without moving. Stand 10 to 12 inches from a wall with your feet shoulder width apart and lean back until your back is flat against it. Slide down until your knees are bent at a right angle and directly above your ankles. Hold for 20 seconds, then rise slowly. You should feel it work in the front of your thighs. If you have ever tried to hold a wall sit while someone watched the clock, you know 20 seconds can feel a lot longer. It is also a good move for people who play sports. Stop if your knees hurt.
Bird dog for lower back pain
Start on all fours with your hands under your shoulders and your knees under your hips. Reach your right arm forward and extend your left leg back while keeping your abs tight so your back does not sag. Hold for 5 seconds, return, and switch to the left arm and right leg. That is one rep. Do 5 to 10.
Knee-to-chest stretch
Lie on your back with your knees bent and your feet flat. Bring one knee toward your chest while the other foot stays on the floor, and keep your lower back pressed down. Hold for 20 to 30 seconds, lower it and switch legs. That is one rep. Do 2 to 5. Lift one leg at a time, because raising both together can strain sensitive back muscles.
Lower Back Pain Exercises FAQ
How long does lower back pain last?
MedlinePlus says acute back pain usually lasts a few days to a few weeks, and pain lasting more than three months is considered chronic. NIAMS says most people find relief within 6 weeks. See a provider if the pain is severe or does not improve after three days.
Should I rest in bed with lower back pain?
No. NIAMS advises avoiding bed rest, limiting activities that cause pain and gradually increasing activity as you tolerate it. MedlinePlus says staying in bed for more than 1 or 2 days can make back pain worse.
Is heat or cold better for back pain?
NIAMS says cold packs can help relieve some back pain, and hot packs increase blood flow and promote healing. It does not rank one above the other, so use whichever eases your pain, and ask your provider if it does not improve.
This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.
Del Bailey
Madeline Marshall