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Six-Step Lower Back Relief Routine

Combine three lower-back and hip stretches with pelvic control, bridges, and bird dogs in a guided nine-minute sequence.

Lower-back comfortHip flexibilityCore and glute stability
About 9 min · 6 movements · Exercise mat and optional stretch strap · Lower-back mobility and foundational core strength

ORIGINAL VIDEO

6 Exercises To Relieve Back Pain In 9 Minutes - FOLLOW ALONG

Six hand-authored source chapters and complete English captions verify the full stretch-to-strength order, bilateral switches, three 20-second stretch holds, approximately one-minute strength blocks, and form cues.

Original video: Tone and Tighten · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Three-Round Lumbar Rotation StretchHold · about 2 min

    Keep the shoulders down and rotate both bent knees to one side for 20 seconds, then alternate for three holds per side.

  2. 02
    Three-Round Piriformis StretchHold · about 2 min

    Cross one ankle over the opposite knee and draw the legs toward the chest for three comfortable 20-second holds per side.

  3. 03
    Three-Round Supine Hamstring StretchHold · about 2 min

    Support behind the thigh or use a strap, straighten the knee comfortably, and complete three 20-second holds per side.

  4. 04
    Anterior–Posterior Pelvic TiltsHold · about 1 min

    Lie with knees bent and alternate gently arching the low back and flattening it into the mat for about 60 seconds.

  5. 05
    Glute BridgesHold · about 1 min

    Squeeze the glutes, lift the hips without overextending the back, and lower with control for about 60 seconds.

  6. 06
    Alternating Bird DogsHold · about 1 min

    From hands and knees, reach the opposite arm and leg long, return with control, and alternate sides for about 60 seconds.

Open in TinyRepDownload .trp fileDownload TinyRep App

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Choose comfort and control first

Stay in a comfortable, pain-free range and stop if symptoms spread down the leg or weakness, tingling, or numbness increases. Use professional guidance for acute injury, severe or persistent pain, or neurological symptoms.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.