Before you start
Warm up with two minutes of easy walking or marching in place. Stretch to mild tension, never to pain. If you have numbness, weakness, pain running down a leg, or pain after a fall or injury, see a doctor before doing this routine.
1. Supported spine extension (30-second hold)
Lie face down and prop yourself onto your forearms, elbows under your shoulders. Let your hips stay heavy on the floor and breathe out as you settle into the position. Hold for 30 seconds, rest, repeat twice.
What to watch for: Stop if you feel pain shooting down a leg. The stretch should feel like a gentle opening across the lower back, never a pinch.
2. Knee-to-chest release
Lie on your back with both knees bent. Draw one knee toward your chest with both hands, keep the other foot flat, and hold 30 seconds each side.
What to watch for: Keep your shoulders and head relaxed on the floor. If pulling one knee hurts, hug both knees together instead.
3. Cat-cow mobilisation
On hands and knees, slowly round your spine upward as you exhale, then let it gently sag as you inhale. Move for 8 to 10 slow cycles.
What to watch for: Move within a comfortable range. Speed does nothing here — the slower you go, the more the small spinal muscles relax.
4. Seated figure-four (piriformis) stretch
Sitting on a firm chair, cross one ankle over the opposite knee and hinge forward from the hips until you feel the stretch in the outer hip. Hold 30 seconds each side.
What to watch for: Hinge from the hips, not by rounding the lower back. This one is wheelchair-friendly and is often the missing piece when 'back' pain is really hip tightness.
5. Standing hip flexor opener
Step one foot forward into a short lunge, tuck your tailbone under, and gently press the back hip forward. Hold 30 seconds each side.
What to watch for: Tight hip flexors from sitting pull the pelvis forward and load the lower back. Keep your ribs down so you stretch the hip rather than arching the spine.
How often to do it
Once daily is enough to start, ideally in the evening when your body is warm. Consistency beats intensity: five easy sessions a week will do more for a stiff lower back than one hard session. Add gentle walking and core work as the pain settles.
Make it personal
Spine & Full Body Fitness builds a full spine and strength programme around your age, health conditions, medications and available equipment, and swaps out any movement that causes you pain.