Hinge Health
  1. Hinge Health Learning Center
  2. Articles

10 best exercises and stretches for lower back pain

Doing lower back pain exercises at home is one of the best ways to manage pain and get relief. Learn the best stretches from physical therapists.

$0 cost to you
woman-doing-lower-back-pain-exercises
Last Updated: Jul 22, 2025
woman-doing-lower-back-pain-exercises
Table of Contents

1. Pelvic tilt

Want expert care? Check if you're covered for our free program →

2. Knee rocking

Want expert care? Check if you're covered for our free program →

3. Figure four stretch

Want expert care? Check if you're covered for our free program →

4. Cat cow

Want expert care? Check if you're covered for our free program →

5. Child’s pose

Want expert care? Check if you're covered for our free program →

6. Bird dog

Want expert care? Check if you're covered for our free program →

7. Bridge

Want expert care? Check if you're covered for our free program →

8. Dead bug

Want expert care? Check if you're covered for our free program →

9. Bent over I,Y,T

Want expert care? Check if you're covered for our free program →

10. Back rotation stretch

Want expert care? Check if you're covered for our free program →
Table of Contents
Exercises and stretches for lower back pain
1. Pelvic tilt
2. Knee rocking
3. Figure four stretch
4. Cat cow
5. Child’s pose
6. Bird dog
7. Bridge
8. Dead bug
9. Bent over I,Y,T
10. Back rotation stretch
Why exercise is so good for lower back pain
PT tip: There's no right or wrong way to lift 
How Hinge Health can help you
References 

Related Articles

10 yoga stretches for better sleep
How to improve posture: 9 exercises and tips
9 PT-Recommended Exercises for Lower Back Pain for Seniors
7 best trap stretches to loosen a tight trapezius
10 Lower Trap Exercises Physical Therapists Want You to Do
How to Strengthen Your Back Muscles With These 8 Exercises