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10 best exercises and stretches for lower back pain

Doing lower back pain exercises at home is one of the best ways to manage pain and get relief. Learn the best stretches from physical therapists.

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Last Updated: Jul 22, 2025
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Table of Contents

1. Pelvic tilt

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2. Knee rocking

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3. Figure four stretch

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4. Cat cow

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5. Child’s pose

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6. Bird dog

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7. Bridge

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8. Dead bug

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9. Bent over I,Y,T

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10. Back rotation stretch

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Table of Contents
Exercises and stretches for lower back pain
1. Pelvic tilt
2. Knee rocking
3. Figure four stretch
4. Cat cow
5. Child’s pose
6. Bird dog
7. Bridge
8. Dead bug
9. Bent over I,Y,T
10. Back rotation stretch
Why exercise is so good for lower back pain
PT tip: There's no right or wrong way to lift 
How Hinge Health can help you
References 

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