Ogo Reset · Lower back

Lower back stiff? Try this routine

Lower back stiffness is most often caused by prolonged sitting and too little movement variety — the back stiffens, and the hips and glutes it works with tighten too. Gentle spinal movement, hip stretches and regular position changes usually help. Back pain with leg numbness, weakness, bladder or bowel changes, or after an injury, needs prompt medical assessment.

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Why it happens

Long sitting, which keeps the spine in one flexed position
Tight hips and glutes that restrict how the lower back moves
Too little day-to-day movement variety
Doing a lot of training without any mobility work to balance it

A few things that help

Cat-cow

Gently moves the whole spine through flexion and extension.

Spinal rotations

Restores the twisting movement desks remove from your day.

Hip flexor stretch

Tight hip flexors tilt the pelvis and load the lower back.

The lower back likes movement and dislikes stillness. Regular gentle mobility keeps the joints moving and stops the surrounding muscles from guarding, which is what most everyday stiffness actually is.

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Common questions

Why is my lower back stiff every morning?

Overnight, the spine barely moves and the surrounding muscles tighten slightly. Morning stiffness that eases within half an hour of moving is common and usually responds well to a short daily routine.

Should I stretch a stiff lower back?

Gentle movement, yes — aggressive stretching, no. Slow spinal movements and hip stretches are the safest starting point for everyday stiffness.

When is back pain serious?

Get medical advice promptly if back pain comes with numbness or weakness in the legs, changes in bladder or bowel control, follows an injury, or is severe and worsening.

Ogo Reset is for everyday stiffness, not injury. If pain is sharp, getting worse, follows an injury or comes with numbness or tingling, stop and speak to a GP or physiotherapist.

Last updated 28 September 2026 · Written by the Ogo team