Lower back exercises can really help stop pain quickly when done at home.

Stretching of the joints, muscles, and nerves are very important to ensure that there are not imbalances throughout the musculoskeletal system. Decreased flexibility anywhere in the musculoskeletal system may lead to lower back pain. Not all of the following stretches may be appropriate for everyone. A stretch should not induce painful symptoms. A stretch should help with low back pain relief. Below are explanation of stretches and lower back exercises (source: Athletico.com) which are right on point with what you need. I hope this can help give you some relief for your low back Pain but if not you can always speak to our licensed Physical Therapist and receive a screen.

Prone Extension Start


Generally these are good for individuals who may have a disc herniation. They should be performed with caution for anyone who has spinal stenosis or any known fractures in their vertebrae.

Prone Press Up: Begin by lying on your stomach with your elbows bent underneath you and palms flat on the surface. Keeping your hips and pelvis in contact with the surface, lift your upper torso off the mat with your arms, keeping your back muscles relaxed. Only go as high as you are comfortable. Perform 10 repetitions holding each one for 10 seconds each, working your way to 30 seconds.

Generally, the flexion (bending forward) based stretches are good for those with spinal stenosis or tightness through the lower lumbar musculature.

Single Knee to Chest: Begin by lying on your back with both knees bent. Bring one knee up towards your chest. Perform 2-3 repetitions, holding each for 15-30 seconds. You may feel a stretch along the lower back or buttocks area. You may also perform this with both legs up towards your chest if it is comfortable.


Prayer Stretch or Child’s Pose: This lower back exercise (stretch) is for the lower back muscles along the spine and is a very common yoga pose. On your hands and knees, sit back so your buttocks are resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine if you like. Hold for 10-30 seconds and perform 2-3 repetitions.

Angry Cat Stretch:  This lower back exercise (stretch) can incorporate both an extension and a flexion component. You may perform either way or just one way if that is more comfortable for you. On your hands and knees, let your belly sag towards the table to increase extension through your spine (lumbar extension picture). To increase flexion through your spine, arch your back upwards, bringing your spine away from the table (lumbar flexion picture). You may hold each position for 5-20 seconds and repeat several times.

Just as you can stretch a muscle, you can stretch a nerve. Nerve stretches are very important to perform if you have any radiating pain from your lower back into your buttocks or legs. Nerve stretches are also very important to perform after lumbar surgery to ensure that there is not any scar tissue adhering the nerve to any internal structures.

Sciatic Nerve Stretch: This stretch should be performed if the majority of the radiating pain into the legs is felt in the buttocks, back of the leg, and/or through the calf and foot. This follows the pathway of the sciatic nerve. By stretching the nerve, it can help to desensitize it so that it will not cause as much pain. Perform this stretch by lying on your back with your hand behind one knee, preferable the leg with the sciatic pain.  Straighten your knee then alternate flexing your ankle back and forth.  Only hold your ankle in each position for a few seconds.  Perform 10 repetitions on each side.

As with beginning any new exercise, especially lower back exercises, start off slowly with a very gentle stretch. Stop if you have any increase in lower back pain or sciatic pain down your leg. If unsure whether you should perform these stretches please call Physio Physical Therapy and Wellness Asheville at (828) 348-1780 and schedule with one of our licensed Physical Therapists.

Christopher Taylor, PT

Chris Taylor is the Founding Physical Therapist at PHYSIO Physical Therapy and Wellness Asheville. He has been voted Best Physical Therapist in Western North Carolina every year by the Mountain XPress Reader Poll. His experience includes being a patient himself which deepens his understanding of each aspect of the rehab process. He has lived and worked in 11 states which contributes to the treatment style he has developed which breaks the mold. Become a better You today! #KeepAshevilleActive