What exercises help lower back stiffness after a workout?
Gentle movement usually helps lower back stiffness after training more than rest. Easy options include cat-camel, knee-to-chest, child’s pose and walking. If stiffness lingers or follows every session, a physiotherapist can look at your technique and loading.
Gentle exercises to try
- Cat-camel: 10 slow repetitions on hands and knees
- Knee-to-chest: hold each side for 20 to 30 seconds
- Child’s pose: 30 to 60 seconds of relaxed breathing
- Pelvic tilts lying on your back
- A 10 to 15 minute easy walk
Why it happens
- Heavy deadlifts, squats or rowing volume
- Fatigue changing your form late in a session
- Tight hips or weak glutes and core
- Not enough recovery between hard days
When to get it checked
Stop and get assessed if you have pain running down the leg, numbness or tingling, or stiffness that does not improve within a week or two.
At Performance Sports Therapy in Gloucester, our physiotherapy team can help you find the cause and build a plan.
Related: why does my knee pop when I squat, how do I relieve tight hamstrings after running, shin splints or a stress fracture: what are the signs.