5 gentle stretches for lower back pain

By Dr. Meera Iyer · Updated Mon, 28 Sept, 2026

Sitting for long hours tightens the hip flexors and weakens the core. These five stretches take ten minutes and are safe for beginners.

1. Cat–cow (Marjaryasana) — 10 slow rounds, breathing in as you look up.

2. Child pose (Balasana) — hold for 5 deep breaths.

3. Supine twist — 5 breaths each side, knees stacked.

4. Knees to chest (Apanasana) — rock gently side to side for 30 seconds.

5. Bridge (Setu Bandhasana) — lift and lower 8 times with the breath.

Pain that spreads to the leg or lasts over 6 weeks? Please see a doctor first.

This article is general information, not medical advice. Talk to a doctor about any health condition.