5 Gentle Exercises That Can Help Lower Back Pain

If your back hurts, you are not alone. Roughly one in three American adults experience back pain (39% in 2019, according to the CDC).

These movements are designed to relieve tension, strengthen the core, and improve mobility— all without straining your spine. Do each at your own pace, starting with just one set of six to 10 repetitions (especially if you’re new to them). Once you feel comfortable, you can then slowly increase your sets.

1. Cat-Cow Stretch

What it does: Mobilizes the spine, releases tension

How to do it:

• Start on hands and knees.

• Inhale as you arch your back and look up (cow pose).

• Exhale as you round your spine and tuck your chin (cat pose).

• Repeat for 30 seconds.

Why it helps: This stretch gently moves the vertebrae through flexion and extension, increasing circulation and reducing stiffness.

2. Pelvic Tilts

What it does: Activates the deep core and stretches the lower back

How to do it:

• Lie on your back with knees bent and feet flat.

• Gently tilt your pelvis so your lower back presses into the floor.

• Hold for three seconds, then release.

• Repeat 10 times.

Why it helps: A classic Pilates move that strengthens stabilizer muscles without moving the spine too much—it's ideal for sensitive backs.

3. Glute Bridges

What it does: Strengthens the glutes and hips—key supporters of the lower back

How to do it:

• Lie on your back, knees bent, feet flat.

• Press through your heels and lift your hips toward the ceiling.

• Hold for two to three seconds, then lower.

• Repeat 10 to 12 times.

Why it helps: This exercise helps with lower back pain simply because weak glutes often shift extra stress to your lower back. Bridges help transfer that load back where it belongs.

4. Dead Bug

What it does: Builds core stability while keeping the spine neutral

How to do it:

• Lie on your back with arms extended toward the ceiling and knees bent 90°.

• Slowly lower your right arm and left leg toward the floor (without touching), then return to start.

• Alternate sides for six to 10 reps.

Why it helps: One of the safer core exercises for people with back pain—it trains control without compressing the spine.

5. Supported Forward Fold (Seated or Standing)

What it does: Gently stretches the lower back and hamstrings

How to do it:

• Sit on a chair or stand with soft knees.

• Fold forward slowly, letting your hands rest on thighs, a block, or the floor.

• Breathe into the stretch. Hold for 20 to 30 seconds.

Why it helps: Tight hamstrings and hips often tug on the lower back. This stretch helps loosen everything gently.

What the Research Says about Exercises that Can Help Lower Back Pain

A 2021 review in the NIH National Center for Biotechnology Information entitled "Exercise therapy for chronic low back pain" found that exercise therapy is an effective non-drug treatment for chronic low back pain.

In another 2021 study, researchers found that Pilates, McKenzie therapy, and functional restoration were the best types of exercises for lower back pain, but it's essential to do what works best for each individual. The exercises we selected above are gentle and of a similar type to those listed in the study.

Don't Feel Down—You’re Just Misaligned (Literally and Emotionally)

If you’re feeling discouraged, remember: Pain doesn’t mean you’re failing, it means your body is asking for support.

These exercises won’t fix everything overnight, but they will start to shift the momentum. And sometimes, that’s all it takes. Movement isn’t just physical—it’s a vote of confidence in yourself. It says: "I still believe in this body, even when it hurts."