11 Lower Back Exercises

Every Lower Back exercise in Planfit, each with a form guide and video.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Crossover Toe Touch Stretch

  This full-body stretch works your core and hamstrings.

  Beginner
• 2

  Cat Cow Stretch

  Move your spine gently to relax your back and neck. This stretch also helps improve your posture and prevents back pain.

  Beginner
• 3

  Cobra Stretch

  This stretch opens up your hip flexors and abs, great for loosening a stiff lower back after sitting.

  Beginner
• 4

  Control Balance

  This exercise strengthens your abs and glutes while improving your spine flexibility. It’s great for building balance and a strong core.

  Advanced
• 5

  Deep Hip Muscle Massage Ball Stretch

  Deep hip muscles like the piriformis can trap tension—this stretch helps you unlock them.

  BeginnerMassage Ball
• 6

  Standing Lumbar Rotation Stretch

  This stretch loosens your lower back and sides, and boosts spinal mobility. Great for easing stiffness and prepping for rotation exercises.

  Beginner
• 7

  Standing Side Stretch

  This stretch relaxes your body by loosening your sides and lower back. Great if you sit a lot or feel stiff.

  Beginner
• 8

  Double Leg Stretch Flow

  Engage your core with legs and abs

  Advanced
• 9

  One Leg Circle Stretch

  Keep your core tight to steady your hips

  Advanced
• 10

  Spine Flexibility Stretch

  Feel your spine wake up, one vertebra at a time

  Advanced

Ranked 11–11

• 11

  Spine Twist Stretch

  This stretch gently twists your spine and lower back.

  Advanced