Jordan Loewenstein, D.C. | La Jolla Chiropractor

Exercise & Stretch Library

Low Back Pain
Stretches &
Exercises

Clinician-recommended stretches and exercises to relieve low back pain, plus the dos & don’ts that actually matter — and how chiropractic care helps when self-care isn’t enough. From a San Diego practice that diagnoses the cause first.

Clinician-Recommended
Safe to Start at Home
UTC San Diego — Near UCSD
Move, Don’t Rest
Gentle motion beats bed rest
5–10 Min a Day
Consistency over intensity
Stay in Comfort Range
Never push into sharp pain
Know the Red Flags
When to get checked
Start Here

What Helps
Low Back Pain

The best stretches for low back pain gently mobilize the spine and hips without strain — knee-to-chest, pelvic tilts, and cat-cow are good starting points, paired with core exercises like the glute bridge and bird-dog. Most low back pain improves with movement rather than rest. If pain radiates down your leg, follows an injury, or lasts more than two weeks, get evaluated to pinpoint the cause.

80%
of adults experience significant low back pain at some point in life
90%
of acute low back pain episodes improve within 6 weeks with active care
5–10
minutes a day of targeted movement is enough for most people
#1
staying active is the most consistent self-care advice in the research

Low back pain is almost always a mechanical problem — a joint, disc, or muscle that has become stiff, irritated, or imbalanced. The good news is that the spine responds well to the right kind of movement, which is why gentle stretching and targeted strengthening are first-line self-care for most people.

The stretches below restore mobility and ease muscle guarding. The exercises rebuild the deep core and hip strength that protect your back over the long term. Used together, a few minutes a day, they help most episodes settle and reduce how often pain comes back.

Start slow. None of these should provoke sharp or radiating pain. If something hurts in a sharp or shooting way — stop, and read the “when to see a professional” section below. This page is a starting point, not a diagnosis.

Warm Up First
A short walk or light heat for 5–10 minutes makes stretching safer and more effective than cold muscles.
Slow & Controlled
Hold stretches; don’t bounce. Move into a gentle stretch, breathe, and let the muscle release.
Pain Is a Stop Sign
A mild stretch is fine. Sharp, shooting, or leg pain means back off and get assessed.
Mobility & Relief

Recommended
Stretches

Gentle mobility stretches to ease stiffness and calm muscle guarding. Move slowly, breathe, and stay within a comfortable range.

Knee-to-Chest exercise demonstrationWatch demo
01
Knee-to-Chest
Lie on your back, knees bent. Gently draw one knee toward your chest with both hands until you feel a comfortable stretch in your lower back and glute. Keep the other foot flat.
Hold 20–30s · 2–3x each side
Cat-Cow exercise demonstrationWatch demo
02
Cat-Cow
On hands and knees, slowly arch your back up (round like a cat), then let it gently sink down as you lift your head. Flow smoothly with your breath.
8–10 slow cycles
Child’s Pose exercise demonstrationWatch demo
03
Child’s Pose
From hands and knees, sit your hips back toward your heels and reach your arms forward, letting your lower back lengthen and relax.
Hold 30s · 2–3x
Pelvic Tilt exercise demonstrationWatch demo
04
Pelvic Tilt
Lie on your back, knees bent. Gently flatten your lower back into the floor by tilting your pelvis and engaging your abdominals. Release slowly.
Hold 5s · 10 reps
Lying Knee Twist exercise demonstrationWatch demo
05
Lying Knee Twist
On your back, knees bent and together, let both knees drop to one side while keeping shoulders on the floor. Feel a gentle rotation through the lower spine.
Hold 20s · 2x each side
Figure-4 Glute Stretch exercise demonstrationWatch demo
06
Figure-4 Glute Stretch
On your back, cross one ankle over the opposite knee and gently pull the supporting thigh toward you. Eases tight glutes and piriformis that often feed low back pain.
Hold 20–30s · 2x each side
Strength & Stability

Recommended
Exercises

Strengthening the deep core and glutes is what keeps low back pain from returning. Build these in once the sharp pain has settled, and progress gradually.

Glute Bridge exercise demonstrationWatch demo
01
Glute Bridge
On your back, knees bent, feet flat. Squeeze your glutes and lift your hips into a straight line from knees to shoulders. Lower with control.
Hold 3–5s · 10–12 reps
Bird-Dog exercise demonstrationWatch demo
02
Bird-Dog
On hands and knees, brace your core and extend the opposite arm and leg until level with your back. Keep hips steady — no twisting. Return slowly.
8–10 reps each side
Dead Bug exercise demonstrationWatch demo
03
Dead Bug
On your back, arms up, knees bent at 90°. Keeping your low back pressed down, slowly lower one arm and the opposite leg, then switch. Controlled core work that’s easy on the spine.
8–10 reps each side
Modified Side Plank exercise demonstrationWatch demo
04
Modified Side Plank
On your side, resting on your forearm with knees bent, lift your hips to make a straight line from knee to shoulder. Builds the side-core that stabilizes the spine.
Hold 15–20s · 2x each side
Prone Press-Up exercise demonstrationWatch demo
05
Prone Press-Up
Lie face down and press up onto your forearms or hands, keeping hips on the floor. A gentle extension that many disc-related backs respond well to — only if it eases, not worsens, leg symptoms.
8–10 reps, ease into it
06
Daily Walking
The most underrated exercise for backs. A 10–20 minute walk keeps discs nourished, joints mobile, and muscles relaxed. Build up as tolerated — the beach boardwalk counts.
10–20 min daily
Not sure which moves are right for your back?
Book an Exam in San Diego
Get It Right

Dos &
Don’ts

Small habits make the difference between a back that settles and one that keeps flaring. Here’s what to do — and what to avoid.

Do
Keep moving — gentle walking daily is one of the best things for a sore back.
Start gentle and progress gradually as the pain eases and movement feels easier.
Use heat before activity to loosen up and ice after a flare to calm inflammation.
Lift with a neutral spine — hinge at the hips and let your legs do the work.
Breathe and relax into each stretch instead of forcing it.
Stay consistent — a little every day beats one hard session a week.
Don’t
Push through sharp or radiating pain — that’s a stop sign, not a challenge.
Bed rest for days — prolonged rest actually slows recovery.
Do heavy lifting or deadlifts during an active flare.
Bounce or force a stretch to go deeper — slow and steady wins.
Do full sit-ups or straight-leg toe-touches while your back is acutely painful.
Ignore leg numbness or weakness — that needs a professional look.
When Self-Care Isn’t Enough

How Chiropractic
Helps Low Back Pain

Stretching and strengthening solve a lot — but not everything. When a specific joint, disc, or nerve is involved, hands-on care plus the right home program gets you further, faster.

01
Find the Cause
A thorough orthopedic and neurological exam identifies whether your pain is from a disc, facet joint, SI joint, or muscle — so treatment is targeted, not guesswork.
02
Restore Motion
Gentle, technique-matched adjustments and mobilization free up the restricted joints that keep your back stiff and guarding.
03
Release Tension
Soft-tissue work and Active Release Technique calm the tight muscles and adhesions that often drive the pain and limit your stretches.
04
Build Resilience
You leave with a tailored version of the exercises on this page — matched to your body so the relief actually lasts.
What the research says
Spinal manipulation is recommended as a first-line, non-drug treatment for low back pain by the American College of Physicians — ahead of medication. Combining hands-on care with active exercise consistently outperforms either approach alone for getting people back to normal activity.
Safety First

When to See
a Professional

Most low back pain is mechanical and safe to treat with movement. But some signs mean you should get evaluated rather than stretch through it. See a professional promptly if you have:

Pain that radiates below the knee or into the foot
Numbness, tingling, or weakness in a leg
Back pain that began after a fall or accident
No improvement after about two weeks of self-care
Pain that is worse at night or with rest
Back pain with unexplained fever or weight loss
Seek emergency care for any loss of bladder or bowel control, or numbness in the saddle/groin area.
Patient Questions

Questions About
Back Exercises

The questions patients ask most about exercising with low back pain — answered directly.

What is the best stretch for low back pain?

For most people, the knee-to-chest stretch and cat-cow are the best starting points. They gently mobilize the lower spine and surrounding muscles without strain. Begin slowly, stay within a comfortable range, and stop if you feel sharp or radiating pain.

Should I rest or stay active with low back pain?

Stay gently active. Research consistently shows that prolonged bed rest slows recovery from low back pain, while gentle movement such as walking and mobility stretches speeds it up. Avoid activities that sharply worsen the pain, but keep moving within a comfortable range.

How often should I do these stretches and exercises?

Most patients do best with a short daily routine. Gentle stretches can be done once or twice a day, and the strengthening exercises 3–4 times per week. Consistency matters more than intensity — daily light movement beats an occasional hard session.

Is it safe to exercise with a herniated disc?

Often yes — but with the right exercises. Gentle extension-based movements and core stability work are usually safe and helpful, while heavy flexion and loaded lifting can aggravate a disc during a flare. If you have leg pain, numbness, or weakness, get evaluated first so your routine can be tailored to your specific condition.

How long until low back pain improves?

Most episodes of mechanical low back pain improve within a few weeks with gentle movement and self-care. If your pain has not improved after about two weeks, is getting worse, or radiates down your leg, an evaluation helps identify the cause and the right plan.

Can a chiropractor help if stretches are not enough?

Yes. When self-care plateaus, a chiropractor can identify the specific source of your pain — disc, facet joint, SI joint, or muscle — and combine hands-on treatment with a tailored exercise plan. Dr. Loewenstein performs a thorough orthopedic and neurological exam on the first visit at the UTC San Diego clinic.

UTC San Diego · Mon–Fri 9am–6pm · Sun 10am–4pm

Get a Plan Built
for Your Back

These stretches are a great start. For a routine matched to what’s actually causing your pain, book an exam — treatment starts on visit one.

Book an Appointment (858) 558-3111
5151 Shoreham Place, Suite 175 · UTC San Diego, CA 92122 · Near UCSD
JL
Dr. Jordan Loewenstein, D.C.
D.C. · M.S. Nutrition · ART Certified · Webster Certified · sdspinecare.com
Clinically reviewed June 2026
Related Pages
Exercise & Stretch Library Low Back Pain Treatment Sciatica Posture-Related Pain About Dr. Loewenstein
This page is general educational information and is not a substitute for a professional diagnosis or individualized medical advice. Stop any exercise that causes sharp or radiating pain. If you have an acute injury or any of the warning signs listed above, consult a qualified healthcare provider before starting these stretches.