Chronic back pain is one of the most common reasons people seek physiotherapy, and often it's not caused by anything serious — poor posture, prolonged sitting, weak core muscles, and tight hip flexors are frequent culprits. While a proper assessment is always the best first step, gentle stretching can offer real relief between sessions and help you build lasting mobility.

Here are five stretches physiotherapists commonly recommend for general lower back tension. Move slowly, breathe steadily, and stop if you feel sharp pain at any point.

1. Knee-to-Chest Stretch

Lie on your back with knees bent. Gently pull one knee toward your chest, holding for 20-30 seconds, then switch sides. This helps release tension in the lower back and glutes.

2. Cat-Cow Stretch

On hands and knees, alternate between arching your back upward (cat) and dipping it downward while lifting your chest (cow). This mobilizes the entire spine and is especially helpful after long periods of sitting.

3. Child's Pose

Sit back on your heels with arms extended forward on the floor, forehead resting down. This gently stretches the lower back, hips, and shoulders while calming the nervous system.

4. Seated Spinal Twist

Sitting with legs extended, bend one knee and rotate your torso toward that side, using your opposite elbow against the bent knee for leverage. This improves spinal rotation and relieves stiffness along the sides of the back.

5. Pelvic Tilts

Lying on your back with knees bent, gently flatten your lower back against the floor by tilting your pelvis, then release. This is a foundational movement for building core awareness and reducing lower back strain.

When to See a Physiotherapist

Stretching helps manage day-to-day tension, but it isn't a substitute for a proper diagnosis. If your back pain is persistent, radiates down your leg, is accompanied by numbness or weakness, or hasn't improved after a couple of weeks of self-care, it's time for a professional assessment. A physiotherapist can identify the underlying cause and build a treatment plan specific to your condition — something generic stretches alone can't do.