For the 84% of us who get back pain in our lifetime

Lower back tight?
Try these in five minutes.

Eight stretches a physiotherapist would actually pick. Four routines: one for when your back has just gone, one for when it's a disc, one for the morning, one for staying pain-free. Hit start, follow the timer, breathe.

Or, work out which routine fits your pain →
· No signup· No ads during the timer· Owner-signed, every claim cited· Works offline once loaded
Start where you are

What does your back feel like right now?

Just went

It just locked up

Fresh tweak. Can move but cautiously. The 4-minute acute routine: gentlest stretches only, no extension load.

Acute pain routine →
Disc-bias

Worse when sitting

Sitting hurts, walking helps, occasional leg ache. The McKenzie extension protocol — 8 minutes, evidence-based.

Extension-bias routine →
Pain-free

Just want to stay this way

No current pain. Daily 12-minute maintenance routine to keep recurrence rates low.

Maintenance routine →
Not sure which one? Take the 90-second self-test →
Today

5-minute beginner routine

The default starting point. Five gentle stretches in a guided sequence with a 3-second get-ready, the hold, then a 5-second rest before the next move. The timer reads each stretch's cue out loud so you can keep your eyes closed.

This routine

The eight stretches

Every stretch on this site, with the muscle it targets and why it's here.

Person in child's pose with arms extended forward, hips resting on heels, forehead to floor

Child's Pose

Lumbar paraspinals, Latissimus dorsi

beginner · 45s
Person lying on back drawing right knee toward chest with both hands behind thigh

Knee-to-Chest Stretch

Lumbar paraspinals, Glute max

beginner · 30s
Person lying on back with both knees dropped to right side, head turned left, shoulders flat

Supine Spinal Twist

QL (quadratus lumborum), Obliques

beginner · 40s
Person on hands and knees alternating between rounded back (cat) and arched back (cow) positions

Cat-Cow

Lumbar erectors, Thoracic erectors

beginner · 45s
Person lying prone propped on forearms with chest lifted, hips and pelvis on floor

Sphinx Pose

Lumbar erectors, Hip flexors (mild)

beginner · 45s
Person performing McKenzie press-up: face down, hands under shoulders, arms straight, low back arched, hips on floor

McKenzie Press-Up

Lumbar erectors, Abdominals (lengthened)

intermediate · 5s
Person lying on back, knees bent, pressing lower back into the floor with abdominal engagement

Pelvic Tilt

Transverse abdominis, Lower abdominals

beginner · 5s
Person lying on back with knees bent, hips lifted into a bridge position, glutes engaged

Glute Bridge

Glute max, Hamstrings

beginner · 5s
Common questions

Questions people ask before they start

Which routine should I start with if my back has just gone?
Start with the 4-minute Acute Pain Routine. It uses only the gentlest stretches — knee-to-chest, child's pose, supine spinal twist, and pelvic tilt — for the first 48 hours when your back is at its most reactive. Avoid the McKenzie press-up routine until your pain has localised to the spine and stopped travelling down your leg.
Why does extending my back help some people but make others worse?
It depends on whether your pain has a flexion-bias (sitting feels bad, walking feels good — usually disc-related) or extension-bias (standing feels bad, sitting feels okay — usually facet or stenosis-related). The McKenzie centralisation principle is the test: if extending your back makes pain move UP toward your spine, extension-bias routines help. If it pushes pain DOWN into your leg, stop and try the acute or beginner routine instead. See the pain guide for the full self-test.
How long until I feel better?
Most non-specific lower back pain resolves substantially within 2-4 weeks. Daily stretching cuts that timeline by an average of 5 days in randomised trials. Consistency beats intensity — the streak tracker on this site is there because daily 5-minute routines outperform sporadic 30-minute sessions.
Is this safe if I have a disc bulge or sciatica?
The acute and beginner routines are generally safe even for confirmed disc bulges, because they avoid loaded flexion. The McKenzie / extension-bias routine is specifically designed for disc-related pain that centralises with extension. If your pain shoots down your leg below the knee, see a physiotherapist before starting any routine — the right protocol depends on whether your pain centralises or peripheralises.
Do I need any equipment?
Nothing required. A yoga mat or folded blanket makes the floor work more comfortable, especially child's pose and cat-cow. A small cushion under the head can help during supine spinal twists.
When should I see a doctor instead of stretching?
Immediately if you have: numbness or tingling in the groin/saddle area, loss of bladder or bowel control, sudden severe weakness in a leg, fever with back pain, unexplained weight loss with back pain, or pain after a significant trauma. Otherwise, see a physiotherapist if pain has not improved within 4-6 weeks of consistent daily stretching, or if pain is worsening week-over-week.
All 15 FAQ →
Last reviewed 2026-05-12 · lowerbackstretches.com