TL;DR
- Start lying down: knee-to-chest, pelvic tilts and heel slides are the physiotherapy-body basics.[2]
- Keep moving: NHS advice is to stay active and avoid long periods in bed; seek advice if an exercise makes the pain worse.[1][2]
- Exercise works modestly for chronic pain: about 15 points less pain on a 100-point scale in a Cochrane review of 249 trials.[4]
- Know the red flags: leg numbness or weakness, numbness around the groin, or bladder or bowel changes need urgent care, not stretching.[1]
How do you stretch your lower back safely? Lie on your back with knees bent and slowly draw one knee towards your chest, then try gentle pelvic tilts that flatten and arch the lower back, moving within a comfortable range and stopping if the pain worsens.[1][2] If back pain comes with numbness or weakness in both legs, numbness around the groin, or bladder or bowel changes, seek urgent medical help instead.[1]
Most lower back pain is not dangerous: the NHS notes it usually improves within a few weeks, and only very rarely is it a sign of a serious problem.[1] For lifters and runners, a stiff or sore back after heavy deadlifts or a long run is common. Gentle movement helps more than lying still, and the aim of stretching is comfort and mobility, not forcing range.
Which lower back stretches do physiotherapists recommend?
The Chartered Society of Physiotherapy, the UK professional body, demonstrates these five exercises for back pain.[2]
| Exercise | How to do it |
|---|---|
| Knee to chest | Lie on your back, knees bent and feet flat on the floor. Bring one knee towards your chest, helping with your hands under the thigh, then lower it and switch sides. |
| Pelvic tilt | Lie on your back, knees bent. Draw your belly button in and tilt the pelvis to flatten your back to the floor, then tilt it the other way to arch gently. |
| Heel slide | Lie on your back, knees bent, back in a neutral position halfway between flat and arched. Keep your deep abdominals engaged and slide one foot out until the leg is straight, without letting the back move. |
| Side-lying quadriceps stretch | Lie on your side with the bottom knee bent in front of you to protect your back, reach back for the top ankle and pull it gently towards your buttock. |
| Extension lunge | Stand with feet together and step forward with one leg; the back leg stays planted with the heel down. |
The CSP advises getting advice from a physiotherapist or other healthcare professional before starting a new exercise regime, and seeking urgent medical advice if an exercise worsens your pain.[2] Walking, swimming, yoga and Pilates may also help, according to the NHS.[1]
How often should you do lower back stretches?
Little and often. There is no tested dose specific to lower back stretches, so most people do a few slow repetitions of each move once or twice a day while the back is sore, then keep the ones that help in a regular routine. For longer-lasting back pain, structured exercise is what the evidence supports: a Cochrane review of 249 trials found exercise reduced chronic low back pain by about 15 points on a 100-point scale at the earliest follow-up, compared with no treatment, usual care or placebo, with moderate certainty.[4] NICE recommends considering a group exercise programme for a specific episode or flare-up.[3]
Do lifters need to stretch their lower back?
Usually not as a performance tool. The lower back is meant to stay neutral and stable under a bar, and strength training through a full range already improves flexibility about as much as stretching.[6] What lifters often feel as a "tight lower back" in a hinge is the hamstrings limiting hip flexion; see how to stretch hamstrings and how to stretch hip flexors. Sit-and-reach scores, like the one the Flexibility Score Calculator rates, also say little about the lower back: they track hamstring range moderately and lumbar flexibility poorly.[5]
When should you see a doctor about back pain?
The NHS lists these warning signs.[1]
- Get emergency care now (999 or A&E in the UK, 911 or an emergency room in the US) if back pain comes with pain, tingling, weakness or numbness in both legs; loss of feeling around the genitals or anus; changes in bladder or bowel control; changes in sexual sensation or function; chest pain; or if it started after a serious accident.
- Get same-day medical advice (an urgent GP appointment or NHS 111 in the UK; your doctor or urgent care in the US) if you feel hot, cold, shivery or unwell, or the pain is severe, sudden or getting worse quickly.
- See a doctor if the pain does not improve after a few weeks of self-care, stops your daily activities, does not improve with rest or is worse at night, is worse when sneezing or coughing, or comes with unexplained weight loss or a lump, swelling or change in the shape of your back.
Frequently asked questions
What is the safest way to stretch your lower back?
Gentle, controlled moves lying down: knee-to-chest, pelvic tilts and heel slides, as shown by the Chartered Society of Physiotherapy.[2] Move slowly within a comfortable range; the CSP advises seeking medical advice if any exercise worsens your pain.[2]
Should I stretch or rest when my lower back hurts?
Keep moving. The NHS advises staying active and continuing daily activities, avoiding long periods in bed, and trying exercises and stretches for back pain.[1] NICE recommends advice to continue normal activities for low back pain.[3]
Does exercise help chronic lower back pain?
Yes, modestly. A Cochrane review of 249 trials found moderate-certainty evidence that exercise reduced chronic low back pain by about 15 points on a 100-point scale at the earliest follow-up, compared with no treatment, usual care or placebo.[4]
When is back pain an emergency?
The NHS says to get emergency care (999 in the UK; 911 in the US) for back pain with numbness, tingling or weakness in both legs, loss of feeling around the genitals or anus, new bladder or bowel problems, chest pain, or pain after a serious accident. Do not stretch through these symptoms.[1]
References
- 1 Back pain (self-care, exercises and stretches, and when to get help; page last reviewed 5 March 2026) — NHS (2026)
- 2 Video exercises for back pain (heel slide, extension lunge, quadriceps stretch, pelvic tilt, knee to chest; last reviewed 27 May 2020) — Chartered Society of Physiotherapy (2020)
- 3 Low back pain and sciatica in over 16s: assessment and management (NG59), recommendations 1.2.1-1.2.2 (published 2016, last updated 29 July 2026) — National Institute for Health and Care Excellence (NICE) (2026)
- 4 Exercise therapy for chronic low back pain (Hayden, Ellis, Ogilvie, Malmivaara, van Tulder) — Cochrane Database of Systematic Reviews (2021)
- 5 Criterion-related validity of sit-and-reach tests for estimating hamstring and lumbar extensibility: a meta-analysis (Mayorga-Vega, Merino-Marban, Viciana) — Journal of Sports Science and Medicine, 13(1):1-14 (2014)
- 6 Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis (Alizadeh et al.) — Sports Medicine, 53(3):707-722 (2023)