5 Exercises To Fix A Sore Lower Back
A sore lower back is one of the most common reasons people stop exercising, avoid daily activities or feel nervous about movement altogether. Whether it’s stiffness first thing in the morning, aching after sitting for too long or a sharp reminder when you bend over, lower back discomfort can affect your overall quality of life.
The good news is that most everyday back pain is not caused by serious injury. In many cases, it’s related to stiffness, reduced movement, weak supporting muscles or long periods of sitting. Most of the time, this type of back pain can be improved with regular movement, gentle stretches, and targeted strengthening. However, if left untreated for too long, weak supporting muscles can alter how the vertebrae and spinal cord sit and move, which may contribute to longer-term issues such as sciatica. The right combination of gentle movement, mobility work and simple strengthening can make a huge difference.
In this blog, we’ll go through five safe, effective exercises for lower back pain that are sustainable for anyone to try. These movements aim to gently improve mobility, reduce stiffness and build your confidence without pushing you into pain. They’re exercises that can be done as a warm up before other exercises, or completed regularly throughout the week and don’t take long to complete.
Although you may feel some stretching in your back, it’s important to note that these exercises should feel comfortable or mildly challenging, not painful. If your pain is severe, worsening or associated with symptoms like numbness, seek medical advice before starting.
Why exercise helps a sore lower back
When your lower back is sore, it’s natural to want to rest and avoid movement. While rest can help in the short term, too much avoidance often makes things worse. The spine is designed to move, and gentle, controlled exercise helps to:
- Improve blood flow to stiff and sore tissues
- Reduce muscle tightness and joint stiffness
- Strengthen the muscles that support your spine
- Improve confidence and reduce fear of movement
Five exercises to provide lower back pain relief
The exercises below combine lower back stretches and light strengthening to support long-term back health.
Cat cow
The cat cow exercise is a gentle movement that helps loosen the spine and reduce stiffness, especially when you first wake up in the morning or after sitting for long periods.
How to do it:
- Start on your hands and knees, with your hands under your shoulders and knees under your hips
- Slowly round your back up towards the ceiling (Cat position), letting your head relax down and tucking your hips under
- Then gently lower your stomach toward the floor, lifting your chest slightly (Cow position)
- Move slowly between these two positions
Repetitions:
8-12 slow repetitions
Why it helps:
Cat Cow encourages smooth movement through the entire spine, helping reduce stiffness and improve awareness of how your back moves.
Crucifix stretch
The crucifix stretch is an excellent exercise for relieving tension in the lower back and hips, especially for people who feel stiff when twisting or turning.
How to do it:
- Lie on your back with your arms stretched out to the sides
- Bend one knee and slowly guide it across your body toward the opposite side
- Keep your shoulders relaxed on the floor
- Hold the stretch, then switch sides
Repetitions:
2 repetitions of 20-30 seconds each side
Why it helps:
This gentle rotation stretch helps release tight muscles around the lower back and improves spinal mobility without strain.
Side-lying book openers
Side-lying book openers are a simple but effective way to improve rotation through the spine and upper body, which often becomes limited with age and prolonged sitting.
How to do it:
- Lie on your side with your knees bent and stacked
- Keep your bottom arm straight out and your top arm resting on top
- Slowly open your top arm across your body, rotating your chest toward the ceiling and reaching for the floor behind you
- Ensure your knees stay stacked on the floor
- Follow your hand with your eyes, then return slowly
Repetitions:
6-10 each side
Why it helps:
Improving rotation in the spine helps relieve tension in the lower back. Over time, this can reduce discomfort and make everyday movements easier.
Crunches
Crunches, when performed correctly and with good control, can help strengthen the abdominal muscles that support your lower back and relieve its tension.
How to do it:
- Lie on your back with knees bent and feet on the floor
- Place your hands behind your head or on your thighs
- Gently curl your head and shoulders off the floor
- Slowly lower back down
Repetitions:
8-12 controlled repetitions
Why it helps:
Stronger abdominal muscles reduce the load on the lower back during daily movements like standing, walking, and lifting.
For many people with ongoing back pain, weak core muscles can lead to excessive tension in the lower back. By gently strengthening the core, exercises like crunches can help take pressure off the lower back and allow tight muscles to relax over time.
Seated lumbar rolls
Seated lumbar rolls are one of the simplest exercises for lower back pain and can be done anywhere. It’s especially great for people who sit for long periods.
How to do it:
- Sit upright in a chair with your feet slightly wider than hip-width apart
- Reach both hands down between your feet toward the floor and hold for a few seconds
- Slowly roll back up to an upright position, keeping your movements gentle
- Repeat at a comfortable pace
Repetitions:
5-10 repetitions
Why it helps:
This movement gently stretches the lower back, improves flexibility, and encourages healthy spinal movement while seated. It’s perfect for easing tension from prolonged sitting.
How often should you complete these exercises?
For the best results:
- Perform these exercises 3 or more times per week
- Move slowly and focus on comfort, not force
- Combine them with regular walking or light activity
Consistency is far more important than intensity, especially when dealing with a sore lower back.
Supporting your lower back in the long term
Living with a sore lower back doesn’t mean you have to stop moving or accept ongoing discomfort. Many cases of back pain are linked to stiffness, muscle tension and reduced support from surrounding muscles, all of which can improve with the right approach.
The exercises above are designed to gently restore movement, improve strength and help your back feel more supported in everyday life. If your back pain keeps returning or limits your confidence with movement, working with a clinical exercise physiologist can help ensure you’re doing the right exercises for your body and goals. Movement is medicine, and your back is stronger than you think!
Ready to take the next step? If you’re dealing with ongoing lower back pain or aren’t sure which exercises are right for you, an individualised exercise program can make all the difference. At Longevity Health and Fitness, we work with people of all ages and fitness levels to reduce pain, build strength and move with confidence again. Book an appointment today and contact us to find out how an exercise physiology program can help you manage your sore lower back safely and effectively.
