15 Minutes Stretch Exercises for Lower Back Pain

Living with lower back pain can be frustrating, especially when simple daily tasks start to feel overwhelming. Over the years, I’ve learned that dedicating just fifteen minutes a day to targeted stretch routines makes a huge difference. Instead of long, exhausting workouts, I rely on short sessions that fit into my morning or evening schedule. The following movements are ones I’ve practiced myself and often recommend because they not only help relieve tension but also strengthen the muscles, improve flexibility, and restore comfort over time.

Knee-to-chest stretch

Whenever my back feels tight, I often lie down with my knees slightly bent, placing my feet flat on the floor. Using both hands, I gently pull one knee toward my chest and press it closer while keeping my spine connected to the ground. Engaging the muscles of my belly helps me stabilize the position, and after holding for a few seconds, I let the leg return to the starting point. This simple stretch has become a daily routine for me, often in the morning and sometimes in the evening. The secret is to tighten slightly, hold, and repeat, either with one or both legs at the same time whenever possible.

Lower back rotational stretch

 

Another move I rely on begins with my back resting, knees bent, and feet flat on the floor. Keeping my shoulders firmly down, I slowly roll both knees to one side, pause, and hold for several seconds. Returning to the starting position, I repeat the stretch on the other side. Adding this to my routine in the morning or evening has been especially helpful. It’s possible to notice relief when doing both directions, as alternating from one side to the other takes little time but eases stiffness.

Lower back flexibility exercise

 

For improving flexibility, I start on my back, with knees bent, feet flat on the floor, and my muscles engaged. Drawing the belly inward makes the lower spine feel as if it pulls away from the ground. Then, I flatten the curve and draw the bellybutton toward the floor to tighten further. I usually hold each stage for a few seconds, then relax. Practicing small repetitions each day helps me slowly work up, often beginning with five, until I reach thirty. Every position feels like progress.

Bridge exercise

When lying on my back with knees bent and feet flat on the floor, I keep my shoulders and head relaxed. By contracting the muscles in my belly and buttocks, I raise my hips to form a straight line. Taking deep breaths, usually three, while I stay lifted feels challenging enough yet long enough to build strength. After I repeat the process, I remind myself I have started this practice to recover. It helped me to begin doing five repetitions a day, then slowly work toward thirty to form consistency.

Cat stretch

Sometimes I kneel on hands and knees and slowly arch my back, pulling the belly up toward the ceiling, dropping my head down. Then, I allow the body to sag toward the floor, bring the gaze up, and return to where I started. I usually repeat this a few times, often twice a day, since it feels like a reset button for my spine.

Seated lower back rotational stretch

At work, I often do the seated lower back rotational stretch while I sit on an armless chair or stool. Crossing the right leg over the left, I use my elbow on the outside of the knee to twist to one side and hold for several seconds. I repeat this in the opposite direction. Just a few times on each side, even twice a day, helps release tension.

Shoulder blade squeeze

To counter desk fatigue, I straighten up and sit on an armless chair or stool, making sure my posture is straight. I then pull my shoulder blades together in a firm squeeze. Holding for several seconds before I relax works wonders. Doing it multiple times, perhaps twice a day, has noticeably strengthened my upper back.

Knee rolls

Another move that helps me breathe better is knee rolls. With my back, knees bent, and feet flat on the floor, I stretch my arms out to the sides at an angle to my body. I breathe out and slowly roll my knees to the right, keeping legs together. After a hold of a few seconds, I lift back to the centre and repeat on the left.

Knee hugs

 

For a gentler stretch, I lie on my back and keep my legs straight. I bring both knees to my chest, using my hands to grip and pull them in like a hug. I breathe out, hold for a few seconds, then release my hands, bring my legs down to the floor, and extend them out straight again. Doing it with both knees makes it even more effective.

Pelvic lift (also known as a hip thrust)

The pelvic lift or hip thrust has been a game changer for me. While on my back with knees bent and arms at my side, I take a deep breath, then breathe out as I engage the core, pulling the belly button towards the spine. I squeeze the buttock muscles and lift the buttocks off the floor, forming a straight line from shoulders to knees. I hold for a few seconds, then gently lower to the ground.

Superman

When I want full engagement, I lie face down with straight legs and arms stretched to the front. As I breathe out, I slowly lift my shoulders, arms, and legs off the floor, squeezing the buttocks tightly. Breathing in, I lower back down. On days when it feels difficult, I place my fingers on my temples and stick the elbows out instead of stretching the arms.

Side Plank

For more core stability, the side plank works wonders. I rest on one elbow, stack my feet on top, then raise my hips until my spine is straight. My weight rests on the bottom foot, and I hold for several seconds. I repeat this a few times, and as I improve, I gradually increase repetitions whenever I feel able.

Side Plank on Knee

A softer variation is the side plank on knee. Here, I rest on one elbow while I bend the bottom leg. As I lift my hips, I keep the spine straight and the weight resting evenly. My top leg stays out for balance. I hold a few seconds, then repeat several times, aiming to increase repetitions as I become more able.

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