Low Back Flexibility Exercises
How to Improve the Flexibility of Your Low Back
Low back stiffness and reduced movement are common and may be associated with prolonged sitting, previous injury, reduced activity or recovery from problems such as low back pain and sciatica. The exercises below use gentle, controlled movements to help improve comfortable movement through the lower back and surrounding areas — watch the video below for a full demonstration of each exercise.
If you’re in Townsville and want to understand what may be contributing to your low back pain, stiffness or sciatica, our Low Back Pain Guide explains common causes, assessment and treatment options, or you can book an assessment or call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every exercise suits every lower back, and the right starting point depends on your specific assessment.
When Should I Do These Exercises?
In most cases, these exercises are used during the initial treatment and rehabilitation phase of your care, although they may also be continued or reintroduced later when appropriate.
If any exercise causes significant pain, worsening symptoms, numbness, tingling, weakness or other unexpected symptoms, stop and seek advice before continuing.
Knee to Chest
What This Exercise Helps With
This exercise gently stretches the muscles of the low back and buttocks, helping to ease tightness and support comfortable movement in the lower back.
How to Perform This Exercise
- Lie on the floor with your knees bent, feet flat on the floor, and low back relaxed
- Tighten your abdominal muscles
- Bring both knees toward your chest, holding on behind or on top of your knees
- Keep your back against the floor throughout — you may feel a stretch through your low back or buttock
- Hold for 5 seconds
How Often Should I Do It?
Repeat 10 times. This can be done up to twice a day.
Important Tips
- Keep your abdominal muscles engaged throughout
- Move slowly and with control — don’t pull forcefully on your knees
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Trunk Rotation
What This Exercise Helps With
This exercise gently rotates the lower back and trunk, helping to improve comfortable movement and ease tension through the low back and hips.
How to Perform This Exercise
- Lie on the floor with your knees bent and feet flat on the floor
- Let your knees fall gently to one side
- Hold for 5 seconds
- Return to the centre and repeat to the other side
How Often Should I Do It?
Move gently through both sides 10 times. This can be done up to twice a day.
Important Tips
- Keep your shoulders flat on the floor throughout
- Move slowly and with control — don’t let your knees drop suddenly
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Piriformis Stretch
What This Exercise Helps With
This stretch targets the piriformis muscle deep in the buttock, helping to ease tightness that can contribute to low back and hip discomfort.
How to Perform This Exercise
- Lie on the floor with your knees bent and feet flat on the floor
- Rest one ankle on the opposite knee — if you feel a stretch through your buttock, hold the stretch here
- If you don’t feel a stretch, reach your hand through behind your knee and gently pull it toward your chest, keeping your hips straight and low back against the floor
- Hold for 10 seconds
How Often Should I Do It?
Repeat each side twice. This can be done up to twice a day.
Important Tips
- Keep your hips level and low back against the floor throughout
- Move into the stretch slowly — don’t pull forcefully
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Trunk Arching
What This Exercise Helps With
This exercise gently moves the spine through flexion and extension, helping to improve comfortable movement and mobility through the back.
How to Perform This Exercise
- Kneel on all fours
- Arch your back up
- Hold for 5 seconds
- Gently move through and lower your stomach towards the ground
- Hold for 5 seconds
How Often Should I Do It?
Repeat the whole motion 10 times. This can be done up to twice a day.
Important Tips
- Move slowly and with control between positions
- Keep the movement smooth — avoid sudden or jerky motion
- Only move as far as you comfortably can
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like a gentle stretch, not strain.
Still Struggling With Low Back Pain or Stiffness?
If low back pain, stiffness or restricted movement are continuing despite exercise, it may be time to have the problem properly assessed.
A professional examination can help identify whether joint restriction, muscle weakness, movement control or another factor may be contributing — and whether exercise, chiropractic care or referral for further assessment is the most appropriate next step.