Lower back pain is a common struggle that many people live with. While efforts to alleviate the pain may seem futile, gentle movement can make a significant difference. Rehabilitation exercises are designed not only to relieve pain but also to strengthen and stabilize your back, thereby reducing the risk of future pain.

Whether you’ve experienced an injury or your lifestyle is catching up to you, we’re here to help. The following exercises may feel tough, but with consistency and care, you can relieve that pain and restore mobility. Explore 12 gentle stretches to relieve lower back pain.

How Do You Rehab a Lower Back Injury?

Movement is essential to addressing lower back pain. Sitting for long periods can put significant stress on the joints and discs in your lower back. Increasing your activity level reduces the amount of time spent sitting and lessens stiffness.

Strengthening your core and lower back muscles can help alleviate pain, improve function, and reduce the risk of future injury. Weak muscles tend to ache more and fatigue faster than strong muscles. Yoga and pilates may also help manage discomfort by improving hip and spinal mobility and enhancing flexibility.

Finally, it always helps to be optimistic! Lower back pain can take its toll, but consistency and determination can help make it more manageable.

12 Best Lower Back Rehabilitation Exercises

Knee-to-Chest Stretch

You should feel this stretch in the lower back and buttocks.

How to Do a Knee-to-Chest Stretch:

1. Lie on your back with knees bent and feet planted on the floor.

2. Pull up one knee with both of your hands and press it toward your chest. Tighten your core and press your spine to the floor.

3. Pause for five seconds before returning to the starting position. Repeat with the other leg.

4. Repeat with both legs at the same time. Complete the entire sequence 2 to 3 times. Perform this stretch two times daily.

If pulling both knees to your chest at the same time causes too much discomfort, skip that step, or try it at the end of the routine to see how it feels.

Lower Back Rotational Stretch

This stretch is very effective at addressing lower back and side aches.

How to Do a Lower Back Rotational Stretch:

1. Lie on your back with knees bent and feet planted on the floor. Keep your shoulders firmly against the floor.

2. Tighten your core and slowly roll your knees to one side. Hold for 5 seconds before slowly rolling back to the starting positions.

3. Repeat to the other side. Complete the entire stretch 2 to 3 times and twice a day.

Consider turning your body to the opposite direction of your knees for an increased stretch.

Lower Back Flexibility Exercise

This stretch improves lower back stability.

How to Do the Lower Back Flexibility Exercise:

1. Lie on your back with knees bent and feet planted on the floor.

2. Tighten your core so your lower back pulls up off the floor. Hold for 5 seconds, then relax.

3. Flatten your back, pushing your spine against the floor. Hold for 5 seconds, then relax.

4. Repeat for 5 repetitions a day and work your way up to 30.

Bridges

Bridges are effective at strengthening your lower back, along with your glutes and hamstrings.

How to Do Bridges:

1. Lie on your back with knees bent and feet planted on the floor. Keep your shoulders and head relaxed and tighten your core and buttocks.

2. Raise your hips to make a straight line from your knees to your shoulders. Hold for 5 seconds, then relax.

3. Repeat for 5 repetitions a day and work your way up to 30.

Cat and Cow Stretch

This yoga staple relieves tension on the entire spine.

How to Do a Cat and Cow Stretch:

1. Kneel on your knees and hands with your back straight.

2. Slowly arch your back outward, pulling your spine up to the sky as your head goes down.

3. Slowly return, then let your back and core fall toward the floor as your head goes up.

4. Repeat 3 to 5 times and twice a day.

Lat Stretch

This common stretch stretches the lats using the Speediance Gym Monster 2.

How to Do a Lat Stretch:

1. With one hand, grab the machine slightly below shoulder height.

2. Slowly sink into a squat and shift your body backward.

3. Keep facing forward throughout the full stretch.

4. The goal is to allow your shoulder blade to move forward.

5. Focus on your breathing and allow a deeper stretch with each exhale."

Shoulder Blade Squeeze

While this stretch targets the upper back, it improves posture, helping relieve the stress on the lower end.

How to Do a Shoulder Blade Squeeze:

1. Sit upright on a stool.

2. Pull your shoulder blades together.

3. Hold for 5 seconds before relaxing.

4. Repeat 3 to 5 times twice a day.

Standing Lumbar Extension

As the name suggests, this stretch targets the lumbar spine.

How to Do a Standing Lumbar Extension:

1. Stand upright with your hands on your hips.

2. Gently lean backward, allowing your lower back to arch. Use your hands to support the motion.

3. Hold for 5 seconds, then stand tall again.

4. Repeat up to 10 times daily or when symptoms arise.

Consider a weighted variation as your condition improves.

Hamstring Stretch

This stretch targets the back of the thighs and improves lower back flexibility.

How to Do a Hamstring Stretch:

1. Lie on your back with knees bent and feet planted on the floor.

2. Lift your right leg until your knee is over your hip, then interlock your fingers behind your right thigh.

3. Slowly extend your right knee until you feel a gentle stretch in the back of your thigh.

4. Hold for 5 seconds, then return to the starting position and repeat with the left leg.

5. Repeat 10 times on each side.

Forward Bends

This stretch engages the lower back, hamstrings, and hips to improve mobility.

How to Do Forward Bends:

1. Sit on a chair with feet planted on the floor.

2. Slowly bend forward at the hips, reaching toward the floor. Relax your head while maintaining a normal breathing rhythm.

3. Hold for 5 seconds, then return to the starting position.

4. Repeat 10 times.

Superman Exercise

The stretch engages the back muscles and glutes.

How to Do a Superman Exercise:

1. Lying face down, engage your core and reach your arms above your head to form a Y shape.

2. Keep your shoulders pulled back and down, and slowly lift both your feet and arms off the floor.

3. Hold for a few seconds, then lower back down to the floor.

Press Up on Elbows

Press-ups on the elbows extend the lumbar spine and improve core support.

How to Do a Press Up on Elbows:

1. Lie face down with legs straight, elbows bent at your sides, and propped on your forearms with palms face down.

2. Gently press up on your forearms so your chest lifts and your lower back slightly arches.

3. Hold for 10 seconds, then return to the starting position.

4. Repeat 10 times daily or when symptoms arise.

The Benefits of Performing Lower Back Rehab Exercises

Lower back rehabilitation delivers a range of benefits.

• Reduced Pain: Gentle stretches lessen muscle tension and improve blood flow, reducing pain.

• Improved Mobility: Stretching the lower back helps restore and improve the range of motion in your spine and hips.

• Stronger Core: Strengthening your lower back typically results in strengthening your core, building muscles that support balance.

• Improved Posture: Lower back exercises help reduce tension caused by prolonged sitting and improve posture.

• Reduced Injury Risk: Regular movement and strengthening reduce the risk of future injuries.

Common Causes of Lower Back Injuries

Several factors can cause lower back injuries.

Disc Problems

Herniated discs in the spine are a common cause of lower back pain. These discs absorb shock between the vertebrae and prevent them from pinching the spine. Trauma to the spine, or even aging, can cause these discs to rupture or shift, leading to nerve irritation.

In severe cases, surgery may be required to replace or repair the affected disc. In milder cases, however, gentle stretching—when done properly—can relieve stress and allow the disc to heal.

Excessive forward bending can exacerbate disc pain. Gentle stretches that extend the spine or keep it in a neutral position relieve pressure. Sitting for long periods of time can irritate discs further. Take a break to stand and stretch to help alleviate disc discomfort and promote its recovery.

Take note of any stretches that trigger or worsen nerve symptoms. Opt for an alternative stretch and supplement your stretching with strengthening exercises to build the muscles surrounding the disc.

Spinal Stenosis

Spinal stenosis is a condition where the spinal column narrows, adding pressure on nerves.

As opposed to herniated discs, forward bending can improve conditions. Backward bending applies more pressure to the nerves and exacerbates pain. Forward flexing helps open up space in the spinal column and alleviate tension.

If pain worsens or you experience numbness or cramps, stop stretching and contact a healthcare professional.

Muscle Spasms

Muscle spasms, or sudden contractions of the muscle, can cause pain. Tight muscles can pull on the back and cause spasms. Weaknesses in the hamstrings and glutes can also result in pain.

Stretching may be uncomfortable at first due to muscle tightness. Opt for stretches you can tolerate, and as mobility in the affected area is restored, so will the quality of movement. Foam rollers can also help loosen up the affected muscles.

Sedentary Lifestyle

Sitting for long periods of time each day can significantly affect your lower back by weakening supportive muscles and reducing blood flow. A sedentary lifestyle puts pressure on spinal discs and compresses nerves. Try stretching at least every hour to relieve tension on your spine and reduce stiffness.

Poor Posture

Poor posture, from slouching to improper lifting technique, places unnecessary pressure on your spine. Take breaks from sitting, be mindful of your movements, and strengthen your core to help improve posture.

Lift heavy objects using your legs to reduce the strain you place on your spine. Ensure you implement proper form in your workouts to protect yourself from injuries.

Frequently Asked Questions

What Are the Big 3 Exercises for Lower Back Pain?

The “Big 3” exercises for lower back pain, credited to Dr. Stuart McGill, are the McGill Curl-Up, Side Plank, and Bird Dog. While these exercises can effectively reduce and manage pain, they may be too advanced for someone in recovery. Consult your healthcare professional for guidance.

What Is the Fastest Way to Recover From a Lower Back Injury?

The fastest way to recover from an injury is consistency and patience. Gently stretching every day, strengthening your core, and being mobile can all improve your condition. However, try not to overextend yourself and worsen your pain or aggravate an injury.

Final Thoughts

Lower back pain is a common issue that many people deal with every day. With determination and care, stretching can help you restore mobility. While these exercises are a useful guideline, consult your healthcare provider before performing any of these stretches to ensure they are safe and effective.

Alleviate your pain at home with the Speediance Gym Monster 2. This all-in-one smart gym enables you to perform your favorite stretches with added resistance, further strengthening your core and relieving pain.