Low Back Pain Exercises & Stretches That Actually Help

Low back pain is one of the most common reasons people seek medical care—and for many, the right exercises and stretches can make a significant difference.

At Deseret Rock Pain Specialists, we often recommend targeted movement as part of a comprehensive treatment plan to reduce pain, improve mobility, and prevent future flare-ups.

Why Exercise Helps Low Back Pain

When done correctly, exercise can:

• Reduce muscle tension
• Improve flexibility
• Strengthen core support for the spine
• Decrease the risk of future injury

The key is choosing safe, controlled movements—not pushing through pain.

Best Stretches for Low Back Pain

🔹 1. Knee-to-Chest Stretch

• Lie on your back
• Pull one or both knees toward your chest
• Hold for 20–30 seconds

Helps: relieve tension in the lower back

🔹 2. Cat-Cow Stretch

• Start on hands and knees
• Alternate between arching and rounding your back

Helps: improve spinal mobility and reduce stiffness

🔹 3. Child’s Pose

• Sit back onto your heels with arms extended forward
• Gently stretch your lower back

Helps: lengthen and relax back muscles

Best Strengthening Exercises

🔹 4. Pelvic Tilts

• Lie on your back with knees bent
• Tighten your core and flatten your lower back into the floor

Helps: build foundational core strength

🔹 5. Bird Dog

• On hands and knees, extend opposite arm and leg
• Keep your core stable

Helps: improve balance and spinal stability

🔹 6. Bridges

• Lie on your back, knees bent
• Lift your hips upward while keeping your core engaged

Helps: strengthen glutes and support the spine

Tips for Safe Exercise

• Start slow and progress gradually
• Avoid movements that cause sharp or worsening pain
• Focus on controlled, steady motion
• Consistency matters more than intensity

When to Be Careful

You should consult a provider before starting exercises if you have:

• Pain radiating down the leg
• Numbness or weakness
• Severe or worsening pain
• Recent injury

When Exercise Isn’t Enough

While many cases of low back pain improve with movement, some conditions may require additional treatment such as:

• Targeted injections
• Nerve blocks
• Advanced procedures for chronic pain

Get Expert Guidance

At Deseret Rock Pain Specialists, we create personalized treatment plans that combine movement, minimally invasive procedures, and evidence-based care.

📅 Schedule an appointment today:

📍 3665 S. 8400 W. Ste 200, Magna, UT 84044 📞 801-961-4010 🌐 deseretrock.com