3 Simple Stretches to Ease Low Back Pain — Physio-Approved Guide

Low back pain is one of the most common problems we treat at BOOST PHYSIO. Whether it comes on after a long day sitting, a busy week running around, or a sudden awkward movement, stiffness and tension in the lower back can make everyday tasks feel much harder.

The good news? A few gentle, targeted movements can help reduce tightness, improve mobility and support your long-term recovery. Here are three physiotherapist-recommended stretches you can try at home to ease low back pain safely and effectively.

1. Cat–Cow Mobilisation

This classic movement gently mobilises the entire spine and helps reduce early-morning stiffness or tightness after long periods of sitting.

How to do it:

  • Start on your hands and knees with your spine in a neutral position.
  • Slowly arch your back upwards (like a cat), letting your head drop.
  • Then gently dip your spine into a gentle curve, lifting your chest and tailbone (the cow position).
  • Move smoothly and comfortably between these two positions.

Why it helps:

Cat–Cow improves spinal mobility, boosts circulation to stiff tissues, and calms joint irritation. Many of our patients find this an excellent warm-up before walking, working or exercising.

2. Double Knee Hug to Chest

This is a simple, comforting stretch that helps release tension in the lower back and surrounding muscles.

How to do it:

  • Lie on your back with your knees bent.
  • Gently bring both knees up towards your chest and wrap your arms around them.
  • Hold for 10–20 seconds while breathing slowly.
  • Repeat 3–5 times.

Why it helps:

This stretch decompresses the lower lumbar joints, provides a gentle stretch to the gluteal muscles and helps settle irritation in the tissues around the spine. It’s especially useful after long days standing, lifting, or sitting at a desk.

3. Pelvic Tilt into Bridge

Strength and control are just as important as flexibility when it comes to back pain. The pelvic tilt and bridge movement gently activates the deep core muscles and glutes, both essential for supporting your lower back.

How to do it:

  • Start lying on your back with your knees bent and feet planted.
  • Gently tilt your pelvis backwards so your lower back flattens into the floor.
  • Slowly lift your hips into a bridge position.
  • Hold for 2–3 seconds, then lower your hips back down with control.
  • Perform 8–12 repetitions.

Why it helps:

Bridging strengthens key stabilising muscles that help protect the spine during daily movements. Over time, this improves posture, reduces strain on the lower back and supports long-term recovery.

When to seek help

These exercises are safe for most people and can be an effective way to ease mild low back tightness. But if your pain is persistent, severe, spreading down the leg, or affecting your day-to-day function, it’s worth being assessed by a physiotherapist.

At BOOST PHYSIO, we use detailed assessment, hands-on treatment, movement analysis and targeted rehabilitation to identify the root cause of your pain and help you recover fully.

Expert same day private physiotherapy near me at one of BOOST PHYSIO’s 10 clinics across London and Hertfordshire. Get the treatment you deserve and need nearby in Mill Hill, Elstree, Swiss Cottage, Hampstead, Hendon, East Finchley, Muswell Hill, Borehamwood, Kensington High Street and Hampstead Garden Suburb.

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