Stretches for lower back pain are one of the simplest tools we reach for at The Spine and Wellness Center in Coral Springs, where back trouble is among the most common reasons people come through our doors. For many cases of mild, muscular low-back tightness, a consistent routine can bring real relief. Below, Dr. Jared Cohen shares eight gentle moves we recommend to patients across Coral Springs and Parkland, along with cautions and guidance on when stretching alone is not enough.

Medically reviewed by Dr. Jared Cohen, DC · Updated June 2026

Before you begin

Stretching should feel like a mild, comfortable pull, never sharp pain. Move slowly, breathe normally, and never bounce or force a position. If a stretch reproduces shooting pain, numbness, or tingling down your leg, stop and have it evaluated. These routines are intended for general muscular tightness, not for undiagnosed or severe back conditions.

8 gentle stretches for lower back pain

• Knee-to-chest: lie on your back and gently pull one knee toward your chest, holding 20 to 30 seconds, then switch. This eases the lower back and glutes.
• Double knee-to-chest: bring both knees toward your chest together for a broader low-back release.
• Pelvic tilt: lying on your back with knees bent, gently flatten your low back into the floor by tightening your abdominals, then relax. Repeat 10 to 15 times.
• Cat-cow: on hands and knees, slowly alternate between arching and rounding your back to mobilize the spine.
• Child’s pose: sit back onto your heels with arms stretched forward to lengthen the low back.
• Piriformis (figure-4) stretch: lying on your back, cross one ankle over the opposite knee and gently pull the thigh toward you to target the deep hip muscles that often refer pain.
• Seated or lying spinal twist: gently rotate to ease rotational stiffness, keeping shoulders relaxed.
• Hamstring stretch: lying on your back, use a towel around one foot to gently straighten the leg, since tight hamstrings often pull on the low back.

Building a daily routine

Consistency matters more than intensity. A short routine done daily beats an aggressive session once a week. Many patients find that five to ten minutes each morning and again in the evening keeps the low back loose and reduces day-to-day stiffness.

Warm muscles stretch more safely, so a brief walk or a warm shower beforehand helps. Pair stretching with gentle core strengthening over time, because a stable core supports the spine and takes pressure off the low back.

What to avoid

Skip ballistic, bouncing movements and deep toe-touches that round the back under load, especially first thing in the morning when discs are more hydrated and vulnerable. Avoid any stretch that sends pain or electric sensations down the leg, which can signal nerve involvement rather than simple muscle tightness.

• No bouncing or forcing a stretch
• Stop if pain radiates into the buttock or leg
• Avoid heavy lifting immediately after stretching cold
• Do not push through sharp or worsening pain

When stretching isn’t enough

Stretches are a helpful tool, but they treat symptoms, not the underlying cause. If your pain persists beyond a couple of weeks, keeps returning, or is accompanied by leg pain, numbness, or weakness, a professional evaluation is in order. At The Spine and Wellness Center, our drug-free chiropractic care looks at spinal alignment, joint motion, and muscle balance to address why the pain is happening in the first place.

For persistent or recurring discomfort, our targeted back pain treatment combines hands-on adjustments, soft-tissue therapy, and rehabilitative exercise. When a bulging or herniated disc is contributing to nerve pressure, non-surgical spinal decompression therapy may gently relieve that pressure and create space for the disc to heal. We help patients throughout Coral Springs, Parkland, Coconut Creek, and Tamarac get back to moving comfortably.

When to see us in Coral Springs or Parkland

Same-day appointments are often available, and most major insurance is accepted. If home stretches are not giving you lasting relief, reach out and let us pinpoint the source of your low-back pain so you can stop guessing and start healing.