Gentle stretches for a stiff lower back
When your lower back feels tight after sitting, driving or sleeping in an odd position, a few slow movements can help you feel looser. This routine keeps the range small and the pace unhurried.
Start with a free 5-minute stretchFree first, no account needed. Then Lower Back Release (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- Getting up stiff in the morning
- A long stretch of sitting at a desk or in the car
- Winding down after a day on your feet
- Days when bending over feels creaky
Why a few slow minutes can help
Most everyday back stiffness comes from staying in one position for a long time. Gentle movement that rounds, arches and turns your spine in a comfortable range is a simple way to change position and notice where you are holding tension.
Public health guidance encourages regular movement and flexibility work for adults. This is not medical care; it is a calm way to move a little, breathe, and pay attention to how your back feels today.
Lower Back Release
Slow movement. A softer landing.
- 5 minutes
- 4 movements
- No equipment
- Floor
Gentle cat–cow
Exhale and gently round your back. Let your head follow your spine.
Easier: Use a very small range. Skip this movement if wrists or knees are uncomfortable.
Child’s pose
Reach your hands forward and lower your chest only as far as comfortable.
Easier: Keep your hips above your heels and use a smaller reach. Skip if kneeling bothers your knees.
Single knee hug
Bring your left knee toward your chest, supporting behind the thigh with both hands.
Easier: Keep the knee farther away. Avoid this stretch if you have osteoporosis unless your clinician has cleared it.
Lying knee rolls
Slowly lower both knees a short distance to the left, keeping both shoulders grounded.
Easier: Use a tiny movement. Skip twisting if it aggravates your back.
Tips for a comfortable session
- Move about half as far as you think you can. Small is the point.
- Breathe out as you move into each position and let your shoulders drop.
- No floor? The app swaps cat-cow, knee hugs and rolls for chair versions.
Gentle Spine Flow
Round, reach, and release at your pace.
- 10 minutes
- 7 movements
- No equipment
- Floor
- Gentle cat–cow1 min
- Child’s pose1 min
- Lying knee rolls1 min each side
- Single knee hug1 min each side
- Gentle pelvic tilts1 min
- Forearm prop1 min
- Half-kneeling hip release1 min each side
Gentlest Floor Stretch
The smallest, softest movements, lying down.
- 10 minutes
- 7 movements
- No equipment
- Floor
- Belly breathing1 min
- Gentle pelvic tilts1 min
- Lying knee rolls1 min each side
- Lying butterfly1 min
- Single knee hug1 min each side
- Reclined figure-four1 min each side
- Happy baby1 min
Common questions
How long is the Lower Back Release routine?
5 minutes and 4 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
No equipment. Setups used: floor.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Skip twisting and knee-hug movements if they bring on pain, and if you have osteoporosis, ask your clinician which movements suit you. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.