Quick and Effective Lower Back Exercises for All Ages

This small sit-up works both your lower back and your abdominal muscles.

Lie on your back with knees bent and feet flat, hip-width apart. Place your hands behind your head or across your chest. Tighten your core and lift your shoulders slightly off the floor, being careful not to pull with your elbows. Lead with your chest instead.

Hold briefly, then lower back down with control. Keep your lower back, tailbone, and feet on the floor throughout. Repeat 8–12 times.

A simple place to start, this stretch gently loosens the lower back.

Lie on your back with knees bent and feet flat. Keeping your lower back pressed into the floor, bring one knee toward your chest while the other foot stays planted. Lower and switch sides.

You should feel a light stretch just above your tailbone. Try not to let your hips lift. Do 2–4 sets per leg.

Pelvic tilts are subtle — you won’t see much movement, but you’ll feel the work.

Lie on your back with knees bent and feet flat. Tighten your core, then press your lower back into the floor by gently tilting your pelvis. Think of tucking your tailbone under.

Hold for about 10 seconds, breathing steadily, then release. Repeat 8–12 times.

This is a natural progression from the pelvic tilt and adds more strength through the hips and lower back.

From the same starting position, engage your core, squeeze your glutes, and press your heels into the floor. Lift your hips until your body forms a straight line from knees to shoulders.

Hold for a few seconds, then lower slowly. Repeat 8–12 times.

Tight hamstrings often go hand in hand with lower back discomfort, especially if you spend long stretches sitting.

Lie on your back and lift one leg, straightening it as you go. Hold behind your knee or calf and gently pull it toward you until you feel a stretch down the back of your leg.

Hold for up to 30 seconds, then switch sides. Repeat 2–4 times per leg. A rolled towel can help if needed.

This one looks easy, but it builds strength quickly.

Stand about 18–22 inches from a wall and lean back until your spine is flat against it. Slide down until your knees are bent at a 90-degree angle, like you’re sitting in a chair.

Hold for 10 seconds, then slide back up and rest. Repeat 8–12 times. You can add a yoga ball behind your back for support or a bit more challenge.

This movement helps lengthen the spine and open up the front of the body.

Lie on your stomach with hands under your shoulders. Press through your hands to lift your chest while your hips stay grounded.

Hold for a few seconds, then lower back down. If a full press feels like too much, stay on your forearms instead. Repeat 8–12 times.

This one is all about control and stability.

Start on your hands and knees. Engage your core and extend one leg straight behind you, keeping it level with your back. Your hips should stay square to the floor.

Hold briefly, then return and switch sides. Don’t lift the leg higher than your back — aim for one long line from head to heel. Repeat 8–12 times per side.

This stretch moves the spine through its full range and feels good almost immediately.

From an all-fours position, round your back upward, tucking your chin and pelvis (cat). Then slowly reverse the motion — drop your belly, lift your chest, and tilt your pelvis (cow).

Move smoothly between the two without forcing the stretch. Repeat 4–6 times.

A gentle way to finish, this position helps release tension and reset after your workout.

Sit upright and bring the soles of your feet together, letting your knees fall outward. Hold your feet, ankles, or calves — whatever’s comfortable.

As you exhale, gently press your knees toward the floor, using your elbows if needed. Lean forward slightly to deepen the stretch, then release. Repeat a few times.