7-Minute Lower Back Stretch Routine

Follow this guided lower back stretch to ease stiffness and loosen tight muscles in just 7 minutes.

No equipment · At home

Get Ready — Cat Cow

Get on all fours with hands under your shoulders and knees under your hips.

0:007:00

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6 exercises · No sign-up needed

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Who This Lower Back Stretch Is For

People with lower back tightness from sitting or long commutes.
Anyone who wants a short daily lower back stretch routine at home.
Beginners looking for guided, follow-along mobility work.

What You'll Do In This Routine

This 7-minute lower back stretch routine includes 6 guided exercises:

1. Cat Cow (72s)
2. Bent Knee Lying Twist (60s)
3. Double Knee to Chest (40s)
4. Pelvic Tilt Into Bridge (70s)
5. Dead Bug (50s)
6. Child's Pose (45s)

Lower Back Stretch FAQ

How often should I do this lower back stretch?

Most people do well with once daily, especially after long periods of sitting.

Do I need any equipment?

No. This is a bodyweight routine you can do at home with no equipment.

What if I feel pain during a stretch?

Stop and reduce range of motion. If pain persists or feels sharp, consult a qualified clinician.