Guided Lower Back Stretch to Feel Better in Minutes
Pick a routine, press play, and stretch along. 5–10 minutes is all it takes.
7
min
Morning Lower Back Release
Gentle wake-up flow to loosen overnight stiffness
7 minutes · Gentle decompression
6
min
Spine Decompression
Undo hours of sitting — decompress your spine and stretch tight muscles
6 minutes · Deep relief
6
min
Desk Worker Office Routine
Relieve sitting tightness without a mat — do it at the office
6 minutes · Standing reset
9
min
Daily Core Stabilization
Build back-supporting core stability — not abs, real strength
9 minutes · Strength & support
6
min
Before Bed Wind Down
Calm your nervous system and loosen hips and spine
6 minutes · Nervous system wind down
6
min
Flare-Up Emergency Reset
Immediate relief when your lower back pain spikes
6 minutes · Pain flare-up calming reset
6
min
Seated Desk Stretch
Relieve back and hip tension without leaving your chair
6 minutes · Chair-friendly relief
6
min
Hip Opener Flow
Release tight hips and glutes that pull on your lower back
6 minutes · Deep hip release
8
min
Core Strength Builder
Level up your core with planks, dead bugs, and more — protect your back long-term
8 minutes · Strength challenge
6
min
Posture Reset
Counteract desk posture — open your chest, extend your spine, and stand taller
6 minutes · Posture correction
7
min
Seated Wind Down
Melt away end-of-day tension without getting up from your chair
7 minutes · End-of-day calm
1
min
Quick Relief
Short routine for testing video export
1 minutes · Quick test
Create Your Own Routine
Tell Flexy what you need and get a personalized plan
Lower Back Stretch Library
Every exercise in our routines — backed by physiotherapy principles, designed for all levels.
90/90 Stretch
Opens hips and improves rotational mobility, relieving tension that transfers to the lower back.
Bent Knee Lying Twist
Rotational stretch for the lower back and thoracic spine, releasing built-up tension from sitting.
Bent Knee V-Up
Strengthens the core by combining upper and lower body crunching into a V-shape movement.
Bird Dog
Strengthens core stability and coordination while gently mobilizing the spine.
Cat Cow
Flexion-extension spinal mobilizer that loosens the entire back and warms up the vertebrae.
Child's Pose
Gentle full-back decompression stretch that lengthens the spine and relaxes the lower back.
Cobra Hold
Sustained lumbar extension that decompresses the spine and counteracts prolonged sitting flexion.
Cobra Press-Up
Gently extends the lumbar spine to relieve disc pressure and counteract prolonged sitting flexion.
Dead Bug
Core stabilization exercise that teaches the body to protect the lower back during movement.
Forearm Plank
Isometric core stabilizer that strengthens the deep abdominals, obliques, and lower back while promoting neutral spine alignment.
Glute Bridge With Abduction
Activates glutes and hip abductors while relieving lower back load by combining a bridge with knee spread.
High Plank
Full-body isometric hold that builds core stability, shoulder endurance, and reinforces proper push-up posture.
Kneeling Ceiling Look Stretch
Extends the thoracic and cervical spine, counteracting forward-head posture from desk work.
Kneeling Hip Flexor Stretch
Lengthens tight hip flexors that pull on the lower back, common in people who sit all day.
Double Knee to Chest
Gently stretches the lower back and glutes while relieving spinal compression.
Lying Hamstring Stretch
Gently lengthens the hamstrings while lying down, helping relieve lower back tension and improve leg flexibility.
Pelvic Tilt Into Bridge
Combines pelvic tilting with a bridge to mobilize the lumbar spine and activate glutes.
Seated Cat Cow
Gentle seated spinal mobilizer that loosens the back and improves posture from a chair.
Seated Figure Four
Gentle seated hip and glute stretch that targets the piriformis, ideal for relieving tightness from prolonged sitting.
Seated Figure Four With Twist
Opens the hips and stretches the glutes with a gentle spinal twist, ideal for relieving tightness from prolonged sitting.
Seated Forward Fold
Gently stretches the hamstrings and lower back while seated, helping relieve tension from prolonged sitting.
Seated Side Bend
Lateral spine stretch that opens the obliques and QL, relieving one-sided tightness from prolonged sitting.
Seated Side Bend Hold
Sustained lateral stretch that opens the obliques and QL, relieving one-sided tightness from prolonged sitting.
Seated Spinal Twist
Gentle seated rotation that loosens the thoracic spine and relieves lower back stiffness from prolonged sitting.
Side Plank
Lateral core stabilizer that targets the obliques and quadratus lumborum, improving spinal stability and correcting side-to-side imbalances.
Standing Back Extension
Gently extends the lumbar spine while standing, counteracting prolonged flexion from sitting.
Standing Figure Four
Deep glute and hip opener performed standing, great for desk breaks and improving balance.
Standing Hip Hinge
Lengthens hamstrings and decompresses the lower back through a controlled forward fold.
Standing Knee to Chest Stretch
Releases lower back tension and opens the hip flexors while improving balance.
Standing Side Reach
Lateral spine stretch that opens the QL and obliques, relieving one-sided lower back tightness.
Supine Figure Four
Deep glute and hip stretch performed lying down, targeting the piriformis and outer hip.
Frequently Asked Questions
How often should I stretch my lower back?
For best results, aim for daily lower back stretching — even 5 minutes helps. Consistency matters more than duration. If you sit at a desk all day, try stretching in the morning and after work.
Is it safe to stretch with lower back pain?
Gentle stretching is generally safe and can help relieve mild lower back pain. However, if you have severe pain, numbness, or tingling, consult a healthcare provider before starting any stretching routine.
What's the best time of day to stretch my lower back?
Morning stretching helps loosen stiffness from sleep, while evening stretching can relieve tension built up during the day. The best time is whenever you'll do it consistently.
Do I need equipment for these stretches?
No equipment is needed. All exercises in Flexy's lower back routines are bodyweight-only and can be done on any flat surface. A yoga mat is optional but recommended for comfort.
How long does it take to see results from stretching?
Most people notice reduced stiffness within 1–2 weeks of daily stretching. Significant improvements in flexibility and pain reduction typically come after 4–6 weeks of consistent practice.