Routines designed for real days, not perfect lives.
7
min
Gentle wake-up flow to loosen overnight stiffness
7 minutes · Gentle decompression
7
min
Relieve sitting tightness without a mat — do it at the office
7 minutes · Standing reset
7
min
Build back-supporting core stability — not abs, real strength
7 minutes · Strength & support
5
min
Calm your nervous system and loosen hips and spine
5 minutes · Nervous system wind down
6
min
Immediate relief when your lower back pain spikes
6 minutes · Pain flare-up calming reset
Tell Flexy what you need and get a personalized plan
Every exercise in our routines — backed by physiotherapy principles, designed for all levels.
Opens hips and improves rotational mobility, relieving tension that transfers to the lower back.
Rotational stretch for the lower back and thoracic spine, releasing built-up tension from sitting.
Strengthens the core by combining upper and lower body crunching into a V-shape movement.
Strengthens core stability and coordination while gently mobilizing the spine.
Flexion-extension spinal mobilizer that loosens the entire back and warms up the vertebrae.
Gentle full-back decompression stretch that lengthens the spine and relaxes the lower back.
Sustained lumbar extension that decompresses the spine and counteracts prolonged sitting flexion.
Gently extends the lumbar spine to relieve disc pressure and counteract prolonged sitting flexion.
Core stabilization exercise that teaches the body to protect the lower back during movement.
Activates glutes and hip abductors while relieving lower back load by combining a bridge with knee spread.
Extends the thoracic and cervical spine, counteracting forward-head posture from desk work.
Lengthens tight hip flexors that pull on the lower back, common in people who sit all day.
Gently stretches the lower back and glutes while relieving spinal compression.
Gently lengthens the hamstrings while lying down, helping relieve lower back tension and improve leg flexibility.
Combines pelvic tilting with a bridge to mobilize the lumbar spine and activate glutes.
Opens the hips and stretches the glutes with a gentle spinal twist, ideal for relieving tightness from prolonged sitting.
Gently extends the lumbar spine while standing, counteracting prolonged flexion from sitting.
Deep glute and hip opener performed standing, great for desk breaks and improving balance.
Lengthens hamstrings and decompresses the lower back through a controlled forward fold.
Releases lower back tension and opens the hip flexors while improving balance.
Lateral spine stretch that opens the QL and obliques, relieving one-sided lower back tightness.
Deep glute and hip stretch performed lying down, targeting the piriformis and outer hip.
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.
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.
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.
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.
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.