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

Find relief from lower back pain, a thrown out back, sciatica, & more.

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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

2. Knee rocking

3. Figure four stretch

5. Child’s pose

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

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