Updated: September 2026
Lower-back pain is common, and gentle movement is often more useful than complete rest. Stretching can help some people feel less stiff, but there is no single stretch that treats every type of back pain.
The NHS advises staying active and continuing normal daily activity where possible. It also recommends stopping exercises or stretches if they make symptoms worse.
Read NHS guidance on back pain.
Before You Start
These movements are intended for uncomplicated lower-back stiffness or discomfort. Move slowly and stay within a comfortable range.
Do not force stretching if you have severe pain, recent significant trauma, progressive weakness, numbness in both legs, loss of bladder or bowel control, numbness around the genitals or anus, fever or other concerning symptoms.
1. Cat-Cow
Cat-Cow gently moves the spine through flexion and extension.
- Start on your hands and knees.
- Slowly let the back arch within a comfortable range.
- Then gently round the back.
- Move smoothly rather than forcing either end position.
- Repeat for 6–10 controlled repetitions.
Why try it: useful for exploring spinal movement when stiffness is more noticeable than sharp pain.
2. Single Knee-to-Chest
- Lie on your back with both knees bent.
- Bring one knee slowly towards your chest.
- Hold behind the thigh or around the shin.
- Keep the other leg relaxed.
- Hold for around 20–30 seconds, then change sides.
Why try it: may provide a comfortable stretch around the lower back and hip.
If bringing the knee towards your chest increases leg pain, tingling or sciatica-type symptoms, stop rather than pushing further.
3. Hip-Flexor Stretch
Some people who sit for long periods find a half-kneeling hip-flexor stretch comfortable.
- Kneel with one knee down and the other foot in front.
- Keep the trunk upright.
- Gently shift the pelvis forward until you feel a stretch at the front of the rear hip.
- Avoid excessive lower-back arching.
- Hold for 20–30 seconds and switch sides.
Why try it: it can improve comfort around the front of the hip, although “tight hip flexors” should not automatically be blamed for back pain.
For the wider evidence, see Tight Hip Flexors & Lower Back Pain.
4. Child’s Pose
- Start on your hands and knees.
- Slowly sit the hips back towards the heels.
- Reach the arms forward or keep them closer to the body.
- Use a cushion if needed.
- Stay for 20–30 seconds if comfortable.
Why try it: some people find the flexed position relaxing when the lower back feels stiff.
If bending forward clearly aggravates your pain, choose another movement instead.
5. Gentle Trunk Rotation
- Lie on your back with knees bent.
- Keep both feet on the floor.
- Allow the knees to move gently from side to side.
- Keep the range small at first.
- Repeat 6–10 times each side.
Why try it: useful for gentle rotational movement without forcing a long static stretch.
Which Stretch Should You Choose?
| If you notice… | Reasonable option to try | Stop if… |
|---|---|---|
| General stiffness | Cat-Cow | Pain sharply increases |
| Comfort with flexion | Knee-to-chest or Child’s Pose | Leg symptoms increase |
| Front-of-hip tightness | Hip-flexor stretch | Back pain worsens |
| Stiff rotation | Gentle knee rolls | Symptoms radiate or intensify |
How Often Should You Stretch?
There is no evidence-based requirement to perform these every day. A short routine once or twice per day can be reasonable during a mild episode if it feels helpful, but frequency should follow your response rather than a rigid rule.
If a movement makes you feel consistently worse, remove it.
Stretching Is Only One Part of Back Care
NICE includes stretching, strengthening, motor-control and aerobic exercise within the broader category of exercise therapy for low-back pain. The important point is not choosing the “perfect” stretch, but staying active and gradually restoring confidence and physical capacity.
Walking, strength work and returning gradually to normal activity can be at least as important as stretching.
Can Massage Help as Well?
Massage may help short-term muscular tension or comfort, but it should not replace active rehabilitation when that is needed.
For the broader evidence, see our guide to Massage for Lower Back Pain.
A Simple 10-Minute Back-Mobility Routine
- 2 minutes: easy walking or gentle movement.
- 2 minutes: Cat-Cow.
- 2 minutes: knee-to-chest or hip-flexor stretch.
- 2 minutes: gentle trunk rotations.
- 2 minutes: walk again and check how your back feels.
Frequently Asked Questions
Can stretching cure lower-back pain?
No. It may improve comfort or mobility for some people, but back pain has many possible causes and usually benefits from a broader active approach.
Should lower-back stretches hurt?
No. A mild stretching sensation is acceptable, but sharp or worsening pain is a reason to stop.
Can I stretch if I have sciatica?
Possibly, but do not force any movement that increases leg pain, numbness or tingling. See our sciatica guide for red flags and treatment limits.
Is walking good for lower-back pain?
For many people, comfortable walking is a useful way to stay active.
When should I get assessed?
If symptoms are severe, persistent, worsening, follow significant trauma or include neurological red flags, seek appropriate medical or MSK assessment.
Back-Pain and Movement Support in Slough
For movement-focused support, see our M.O.V.E. programme. If muscular tension is part of the problem, Deep Tissue Massage may also be appropriate.
For suitable appointments, you can book through ClinicSense.