Stretches for lower back pain recommended by physiotherapists

Lower back pain is one of the most common reasons New Zealanders seek physiotherapy, and for most people, it is a short-term experience that resolves with the right care. 

Acute low back pain (pain that settles within a few days to a couple of months) responds well to gentle, targeted movement. This article outlines six stretches that physiotherapists commonly recommend to help manage pain, restore range of motion, and support recovery.

Why do stretches help?

When lower back pain sets in, the instinct is often to rest completely. In most cases, however, staying gently active is more beneficial. 

Targeted stretches for lower back pain can reduce the intensity of your symptoms and improve restricted movement, making it easier to maintain your daily activities. When you can move with less pain, recovery tends to progress more quickly.

It is also worth noting that, in the vast majority of cases, lower back pain is not caused by anything dangerous. Your body has a strong capacity to heal, and physiotherapy plays a crucial role in supporting that process. 

For a thorough overview of what may be driving your symptoms, see our article on understanding and managing low back pain.

Before you begin

These stretches are intended to reduce your current pain, not to push your range of motion to its limit. In the early stages of lower back pain, moving gently and within a comfortable range is the priority. 

Each stretch may feel mildly uncomfortable at first, but that discomfort should ease as you continue. If any stretch increases your pain, stop and speak with a physiotherapist for advice tailored to your situation.

It is also worth noting that in most cases your day-to-day activities are safe to continue, even if they cause some discomfort. Repetitively performing movements that significantly increase pain, however, can prolong symptoms, so it is worth being mindful of that distinction.

The sloppy push-up

The sloppy push-up is particularly useful when your pain increases with bending forward or sitting for extended periods. It is performed lying face down on a firm surface, either the floor or a bed.

• Lie on your stomach with your hands positioned under your shoulders.
• Slowly push up through your arms, lifting your chest until your elbows are straight. Breathe at the top of the movement, then lower back down.
• Keep your hips in contact with the surface throughout. If your hips lift off the floor, slide your hands slightly further forward, or place a pillow under your hips for support.
• Repeat 10 times.
• Stop if pain is increasing.

Knees to chest

This stretch is helpful when pain increases with prolonged standing or bending backwards. Perform it lying on your back on a bed or the floor.

• Bend your knees so your feet are flat on the surface.
• Bring one knee towards your chest and hold it gently with both arms.
• Bring the other knee up to join it, hugging both knees to your chest.
• Gently rock side to side and focus on slow, steady breathing. Repeat 10 times.
• Stop if pain is increasing.

Child's pose

Child's pose encourages gentle movement through the lower back and hips and is a useful alternative if the sloppy push-up or knees-to-chest stretch are not providing relief. It is best performed on a firm surface.

• Start on your hands and knees.
• Keeping your hands in place, slowly lower your hips back towards your heels, going only as far as is comfortable.
• Return to the starting position and repeat 10 times.
• If you feel discomfort across the front of your hips, widen your knees slightly and bring your big toes closer together.
• Stop if pain is increasing.

Gluteal stretch

Tightness in the gluteal muscles (the muscles of the buttocks) is common alongside lower back pain. When these muscles are restricted, they can affect the way your lower back moves, contributing to additional strain. Releasing tension through the hips can help take pressure off the lower back. Two variations are described below; choose whichever feels most comfortable.

Lying down

• Lie on your back and bring your right knee towards your chest, holding the knee with your right hand.
• Reach your left hand to your right ankle and gently guide it towards your left shoulder.
• You should feel a stretch in the area around your back pocket. Hold for 30 seconds, breathing slowly, then repeat on the other side.
• Stop if pain is increasing.

Sitting

• Sit upright in a chair, with or without back support.
• Place your right ankle across your left knee.
• Gently draw your right knee in towards your chest using both hands until you feel a stretch around the back pocket area.
• Hold for 30 seconds, breathing slowly, then repeat on the other side.
• Stop if pain is increasing.

Hip flexor stretch

Just as the gluteal muscles can become tight with lower back pain, so can the hip flexors — the muscles running along the front of the hip. Improving mobility through the front of the hip can help reduce load on the lower back. This stretch is performed in a half-kneeling position.

• Kneel on one knee with the opposite foot forward. If needed, place one hand on a chair for balance.
• Keeping your back in a neutral, upright position, gently shift your weight forward through the front of your hips.
• You should feel a stretch in the front of the hip of the kneeling leg. Hold for 30 seconds, breathing slowly, then repeat on the other side.
• Stop if pain is increasing.

Z-Lying: A position of relief

If none of the stretches above are providing relief, finding a comfortable resting position can be just as valuable. Z-lying is a position many people find helpful for offloading the lower back.

Lie on your back with your legs raised onto a chair, bed, or couch so that your hips and knees are both at roughly 90 degrees, forming a "Z" shape. A pillow under your head or beneath your hips can add comfort. Aim to rest in this position for 10 to 20 minutes. It reduces the load on the lumbar spine and allows the surrounding muscles to relax.

When to see a physiotherapist for lower back pain

These stretches are a helpful starting point, and physiotherapists regularly recommend them as part of early self-management for lower back pain. That said, a personalised assessment is always the most effective way to understand what is driving your symptoms and to develop a rehabilitation plan that suits your specific situation.

Whether you are managing a recent flare-up or dealing with recurring lower back pain, the physiotherapy team at Active+ can help. 

Find your nearest Active+ physiotherapy clinic and take the first step towards a more comfortable recovery