Every stretch on lowerbackstretches.com
Why these eight, in this order: they cover the four mechanisms that produce most non-specific lower back pain (flexion-bias decompression, extension-bias centralisation, rotational release of the QL, and glute-driven stabilisation). Together they let one site answer most of what a physiotherapist would prescribe in the first month of care.
Child's Pose
Child's pose is one of the most prescribed positions for acute low-back tightness in physical therapy. The forward-folded position decompresses the lumbar facet joints and gently lengthens the paraspi...
Knee-to-Chest Stretch
Single knee-to-chest is among the safest lumbar flexion exercises and is widely prescribed in the first 48 hours of an acute back episode. It decompresses the posterior lumbar structures without loadi...
Supine Spinal Twist
The supine spinal twist combines lumbar rotation with mild thoracic mobility. Limited lumbar rotation (under 5 degrees segmentally) means the rotation is mostly happening at the thoracolumbar junction...
Cat-Cow
Cat-cow is one of the most studied spinal mobility movements. It produces full lumbar flexion-extension range and is effective at reducing morning stiffness in chronic low-back pain populations, parti...
Sphinx Pose
Sphinx pose is the introductory position in the McKenzie Method extension protocol. McKenzie evidence shows extension-bias exercises help 50-70 percent of acute discogenic low-back pain cases whose sy...
McKenzie Press-Up
The McKenzie press-up is the centrepiece of the Mechanical Diagnosis and Therapy (MDT) extension protocol. In a randomised trial of 312 patients with acute discogenic low-back pain, the McKenzie proto...
Pelvic Tilt
Pelvic tilts train the deep stabilising muscles of the lower back, specifically the transverse abdominis. Building this motor control reduces recurrence rates of low back pain. The supine version is t...
Glute Bridge
Weak glutes are one of the most common drivers of chronic low-back pain. When the glutes fail to extend the hip, the lumbar paraspinals overwork as compensators. Glute bridges are the foundational re-...