10 lumbar radiculopathy exercises for more comfort and less pain
Try these lumbar radiculopathy exercises and stretches to relieve nerve sensitivity, improve flexibility, and support easier movement in your lower back.
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If you’re experiencing discomfort, tingling, numbness, or weakness in your lower back or legs, it could be related to changes in how your nerves and lower back are working together. This is often described as lumbar radiculopathy. This occurs when nerves in your lower back become irritated.
These symptoms can appear when changes in your low back affect how nerves function. Lumbar radiculopathy can develop over time from changes like spinal narrowing from spinal stenosis or a herniated disc — both of which are common as we age and stay active.
Your back is resilient, but sometimes back discomfort can make you want to rest instead of move. But gentle exercises and stretches can help calm sensitive nerves, reduce low back pain, and support your body’s healing.
Read on for lumbar radiculopathy exercises and stretches recommended by Hinge Health physical therapists to help ease symptoms and get you moving comfortably again.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Rodrigo Quevedo, PT, DPT
Dr. Quevedo is a Hinge Health physical therapist who specializes in spine pain and a broad range of musculoskeletal conditions.
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
10 lumbar radiculopathy exercises for back pain relief
If your low back feels uncomfortable or stiff when you stand or walk for long periods of time, it can feel counterintuitive to exercise. You may wonder whether rest or avoiding activities can help your body heal. At Hinge Health, physical therapists say that movement is medicine. This means that movement, especially the type and amount that feels manageable for you, can often be helpful for a tender or tight lower back.
You may find it helpful to adjust how you do certain activities if you have discomfort from lumbar radiculopathy. But staying active in ways that feel manageable is usually a more effective approach than avoiding movement altogether.
Simple exercises and stretches that get your whole back, hips, and pelvis moving may help you stay comfortable and confident as you move through your day. Boost flexibility and strength in these key areas with these physical therapist-recommended exercises for lumbar radiculopathy.
This movement improves lower back mobility. It can bring relief if your back feels stiff from long periods of sitting. “This move can improve flexibility, which can make sitting down in a chair or moving around feel more comfortable,” says Rodrigo Quevedo, PT, DPT, a physical therapist at Hinge Health.
How to do it:
On a yoga mat, lie down into a comfortable position on your stomach.
Your hands should be placed on the floor at the sides of your chest.
Push through your hands to straighten your arms and lift your shoulders and arms toward the ceiling.
Keep your lower body and core relaxed while you hold this position.
Bend your arms as you relax your chest to the floor.
PT tip: “By keeping your elbows straight and letting your hips and stomach sink toward the floor, you may feel a gentle stretch in your lumbar spine,” says Dr. Quevedo.
Get more information on how to do a seal stretch here.
This dynamic stretch improves both flexibility and mobility in your whole back. By moving between arching your back (“cat”) and lifting your chest (“cow”), you gradually increase lower back comfort and range of motion.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
PT tip: “Holding each position for a few seconds and focusing on smooth movements helps your back and neck feel less stiff, making everyday activities easier,” Dr. Quevedo says.
Get more information on how to do a cat cow here.
3. Lower body nerve glide
Want expert care? Check if you're covered for our free program →“This gentle movement helps promote nerve mobility in your lower body, which can be helpful for sciatica symptoms related to lumbar radiculopathy,” says Dr. Quevedo. Practicing controlled nerve glides may help your nerves feel less sensitive and make movement more comfortable.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Lift one leg up the floor by moving that knee up toward your chest and loop your hands behind your thigh to hold your leg.
While holding your thigh in place, slowly straighten your knee by moving your foot toward the ceiling.
At the same time, bend your ankle by moving the top of your foot toward your head.
Focus on keeping your leg mostly straight as you hold this position.
Relax your leg back to the start.
Repeat on the other side.
4. Figure four stretch
Want expert care? Check if you're covered for our free program →This stretch targets the muscles around the back of your hip, including the piriformis. It can help improve hip flexibility and mobility. “Loosening up these muscles can make sitting, walking, or other activities feel easier and more comfortable,” Dr. Quevedo says.
How to do it:
Lie on your back on a yoga mat with your knees bent and your feet flat on the floor. Bend one leg and place your ankle on your opposite knee.
Now grasp the back of your thigh or the front of your knee (of the leg on the floor) and gently pull your knee toward you. Your foot will lift off the floor as you hold this stretch.
Release your foot back to the floor to return to the starting position.
Repeat this exercise on the opposite side.
5. Seated pelvic tilts
Want expert care? Check if you're covered for our free program →This dynamic exercise gently moves your lower back and pelvis. “Holding each position for a few seconds can gradually improve spinal mobility, supporting comfort during daily activities, like sitting, standing, or getting up from a chair,” Dr. Quevedo says.
How to do it:
Sit upright in a chair with your feet flat on the floor.
Relax your abdominal muscles to arch your lower back away from the back of the chair.
Return to the starting position.
Engage your abdominal and butt muscles to flatten your lower back toward the back of the chair.
Focus on keeping your abdominal muscles tight as you hold this position.
Relax back to the starting position.
This gentle exercise encourages movement and flexibility in your lower back and hips. Doing this move regularly can help ease low back tension and irritated nerves. This may make movements like twisting or getting out of bed more comfortable.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Keep your knees together as you allow your knees to rock to one side, reaching toward the floor.
Return your knees to the center before rocking your knees to the opposite side.
PT tip: “As you rock your knees from side to side, keep both shoulders on the floor throughout the stretch,” Dr. Quevedo says.
7. Open book rotation
Want expert care? Check if you're covered for our free program →This gentle movement focuses on upper and mid-back rotation, and it can also help your shoulders and neck feel less tight and more flexible. “Open book rotations can support ease with activities like reaching, turning, and looking over your shoulder,” Dr. Quevedo says.
How to do it:
On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor in front of your chest. Your legs are stacked together with your knees bent up towards your chest.
Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate.
Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.
Return your top arm and upper body back to the starting position.
Repeat on the other side.
PT tip: “As you rotate, keep your knees on the floor for the best stretch,” Dr. Quevedo says.
8. Knee extension
Want expert care? Check if you're covered for our free program →If you’re experiencing burning, tingling, or tightness down your leg, this movement may help ease those sensations and encourage more comfortable movement. It may gently encourage nerve mobility in your leg.
How to do it:
Start by sitting comfortably in a chair.
Move your foot toward the ceiling to straighten your leg. The back of your thigh should remain on the chair as you hold this position.
Relax your foot back to the floor.
Repeat on the other side.
PT tip: “Sitting tall as you extend your knee is the key to getting the most out of this move,” Dr. Quevedo says.
Get more information on how to do knee extension exercises here.
9. Back rotation stretch
Want expert care? Check if you're covered for our free program →This move offers a deep stretch for your lower back and hips. “It’s especially helpful for preparing your body for everyday twisting motions, such as getting in and out of a car,” Dr. Quevedo says. This stretch engages muscles from your neck down to your hips, supporting flexibility and comfort throughout your back.
How to do it:
Lie comfortably on your back with your knees bent and your feet flat on the floor.
Use your hand to pull one knee across your body and toward the floor, twisting through your back.
Let your other arm reach out to your side, keeping your upper back on the floor as you straighten your other leg.
Return to the starting position.
PT tip: “Focus on your breath and try to relax as you hold the stretch,” says Dr. Quevedo.
10. Standing back extension
Want expert care? Check if you're covered for our free program →If the seal stretch feels good for you and you’d like a new way to move, this exercise can be a good option — especially if you notice symptoms after sitting for a while. “Gently arching your back while standing can help relieve tightness and promote more comfortable movement in your lower back,” Dr. Quevedo says. Use a kitchen counter or table for support if needed.
How to do it:
Sit upright at the edge of a chair with your feet flat on the floor and your arms crossed over your chest.
Arch your back by dipping your shoulders back and down toward the floor.
Your belly and hips may want to move slightly forward as you arch your back.
Hold here and then return back to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your lumbar radiculopathy exercises
Note: Some of these moves may feel challenging if you’re dealing with a low back pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of lumbar radiculopathy exercises
Gentle movement is one of the most effective ways to care for your lower back when you’re experiencing lumbar radiculopathy symptoms. Doing targeted exercises and stretches, like the ones above, can ease symptoms, improve your mobility, and help you feel more comfortable and confident in your daily routine.
Ease irritated nerves. Gentle, targeted exercises can help calm sensitive nerves in your lower back and legs, making movements less uncomfortable and easing pain.
Improve mobility and flexibility in your lower back. Starting with floor-based movements and gradually adding more advanced seated or standing exercises can help your back move more freely, making it easier to bend, twist, and reach, Dr. Quevedo says.
Boost your confidence with movement. Exercising regularly helps build confidence, so daily activities feel more manageable and less daunting as pain and stiffness improve.
Build strength and stability. Several lumbar radiculopathy exercises engage your core, hips, and legs. These provide support for your spine, which can ease sensitive nerves during everyday tasks.
Reduce future symptoms. Maintaining strength and flexibility helps your back and legs better handle all sorts of day-to-day movement, lowering the chance of lumbar radiculopathy symptoms returning.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Berry, J. A., Elia, C., Saini, H. S., & Miulli, D. E. (2019). A Review of Lumbar Radiculopathy, Diagnosis, and Treatment. Cureus, 11(10). doi:10.7759/cureus.5934
Bianchi, G., Zweifel, C., Hohenauer, E., Santos, J. A. R., & Clijsen, R. (2025). Reliable outcome parameters in patients with lumbar radiculopathy attributed to disc herniation: an observational study. Frontiers in Musculoskeletal Disorders, 3. doi:10.3389/fmscd.2025.1672539
Iversen, T., Solberg, T. K., Wilsgaard, T., Waterloo, K., Brox, J. I., & Ingebrigtsen, T. (2015). Outcome prediction in chronic unilateral lumbar radiculopathy: prospective cohort study. BMC Musculoskeletal Disorders, 16(1). doi:10.1186/s12891-015-0474-9
Lumbar Radiculopathy Treatment. (2019). Physiopedia. https://www.physio-pedia.com/Lumbar_Radiculopathy_Treatment