About This Beginner Lower Back Routine
Your lower back needs more than just stretching. It needs the muscular support that comes from gentle core activation combined with mobility work. This beginner-friendly routine pairs stretches with stabilization exercises to create a back that feels both loose and supported.
What This Routine Targets
This routine addresses lower back comfort through two approaches. You’ll stretch the hip flexors and glutes that affect spinal position, mobilize the spine through dog poses, and activate the core muscles through bird dog and bridge exercises that support spinal stability.
What’s Included
This six-minute routine includes eight exercises. The mix of stretching and activation work makes this efficient yet effective. Each position builds on the previous one, creating a logical progression from mobility work to stability exercises.
Who Should Try This
This routine works well for beginners with lower back discomfort who need gentle, supportive work. It’s also appropriate for anyone wanting to maintain back health through consistent, easy practice. The exercises are accessible and unlikely to aggravate existing issues.
Tips for Best Results
Focus on quality movement rather than depth. The bird dog and bridge exercises should feel like controlled effort, not strain. If any position bothers your back, modify it or skip it. Consistency with gentle work beats occasional aggressive stretching.
Upward Dog
Duration: 0:30
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Downward Dog
Duration: 0:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Bird Dog
Duration: 0:30
Pair opposite arm and leg reaches to build a rock-solid core and graceful balance.
Difficulty: Beginner
Instructions
- Set up on all fours with shoulders stacked over wrists and hips over knees.
- Brace your core, then extend one arm forward while the opposite leg reaches straight back.
- Hold the long line parallel to the floor and breathe steadily before returning to tabletop.
- Alternate sides with the same calm control.
Tips
- Keep your hips level by pressing the supporting hand and knee firmly into the floor.
- Think about length from fingertips through the heel rather than height.
Adjustments
- Practice lifting just the arm or just the leg until the full variation feels steady.
Lying Figure Four
Duration: 1:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Spinal Twist
Duration: 1:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Pelvic Tilt Press
Duration: 0:30
Use a gentle pelvic tilt to teach your lower back how to relax and your core how to engage.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core to tilt your pelvis upward and press your lower back into the mat.
- Keep arms relaxed by your sides and hold the position for a breath before releasing.
Tips
- Draw your navel toward your spine to initiate the movement.
- Let your glutes stay soft so the action comes from your core.
Adjustments
- Perform the same motion standing with your back against a wall if the floor feels uncomfortable.
Bridge
Duration: 0:30
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
Single Knee-to-Chest
Duration: 1:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Supported and Stable
Roll to your side and press up slowly, noticing how your lower back feels both stretched and supported. This combination is what healthy backs need.
Practice this routine regularly to build the foundation of lower back health. Consistent gentle work with core support creates lasting comfort that protects you through daily activities.
