A 10-Minute Routine to Cut Lower Back Pain in Half

Lower back pain can hold you back from moving freely, but the right stretches and activations can ease discomfort, restore mobility, and strengthen your body — all without pills or braces. Here’s a simple 10-minute sequence you can follow today.

Stretch 1: Hip External Rotators & Glutes

Tight hips are one of the biggest culprits behind back pain. By opening up your glutes and outer hips, you’ll reduce pressure on your lower spine and restore freedom of movement.

• Stand near a chair for support.

• Place one ankle across the opposite thigh.

• Keep your back flat as you hinge forward from the hips.

• Hold for 1 minute per side, breathing deeply.

Stretch 2: Hip Flexors & Psoas

When hip flexors are tight, they pull your pelvis forward, exaggerating your lower back curve. This stretch releases tension and helps realign your spine.

• Kneel on a cushioned surface.

• Tuck your pelvis under and squeeze your glutes.

• Shift your hips gently forward.

• Raise one arm overhead, leaning slightly to the side for a deeper stretch.

• Hold for 1 minute per side.

Stretch 3: Seated Thoracic Twist

Your upper back is built for mobility, but most people compensate by twisting through the lower back instead. This gentle seated twist restores mobility where it belongs — in your thoracic spine.

• Sit tall with your legs against a chair for stability.

• Cross one arm over to the opposite knee.

• Place the other hand on the chair or by your hip.

• Rotate gently from the rib cage upward, not the lower back.

• Hold for 1 minute per side.

Stretch 4: Hamstring Strap Stretch

Classic toe touches can make back pain worse. Instead, this supported variation stretches the hamstrings safely without stressing your spine.

• Lie down on a bed, couch, or mat.

• Loop a strap, belt, or towel around your foot.

• Extend your leg upward, keeping the other leg bent if needed.

• Pull your toes toward your nose and breathe deeply.

• Hold for 1 minute per side.

Activation 1: High Chair Shoulder Tap

Strengthening the core without crunches is key to protecting your back. This move activates your deep stabilizers safely.

• Place your hands on a sturdy chair or countertop in a plank position.

• Squeeze your glutes and tuck your pelvis under.

• Slowly lift one hand to tap the opposite shoulder without twisting your hips.

• Alternate sides in a slow, controlled rhythm for 1 minute.

Activation 2: Side Bend Stretch

This final movement lengthens and strengthens your spine while improving stability.

• Stand with feet hip-width apart.

• Place one hand on your hip, the other overhead.

• Reach your rib cage upward before gently bending to the side.

• Alternate sides, breathing deeply and moving with control.

• Continue for 1 minute.

Conclusion

In just 10 minutes, this sequence works on the root causes of lower back pain — tight hips, weak core muscles, and poor spinal mobility. By loosening key areas and activating your stabilizers, you’ll feel lighter, stronger, and more mobile.

Try it today and notice how much better your back feels afterward — and the more consistently you practice, the longer-lasting the relief will be.