Below are five great lower back stretches that target the lumbar spine, hip flexors, glutes and hamstrings.
- Child’s Pose (Modified if Needed)
Target: Lumbar spine, hips
Benefits: Gently stretches the lower back, relieves tension
How to do it:
- Kneel on the floor, big toes together, knees apart.
- Sit back on your heels and reach arms forward, lowering your chest toward the floor.
- Rest your forehead down, breathe deeply for 20–30 seconds.
Modification: Place a pillow under your chest or between your hips and heels for support.
- Supine Knee-to-Chest Stretch
Target: Lower back, glutes
Benefits: Releases tension in the lumbar spine and sacroiliac joint
How to do it:
- Lie on your back with knees bent.
- Pull one knee toward your chest, holding it with both hands.
- Hold for 20–30 seconds, then switch legs.
- For more stretch, pull both knees to the chest at the same time.
- Seated Spinal Twist (Chair or Floor)
Target: Spine, obliques, hips
Benefits: Improves spinal mobility, decompresses vertebrae
How to do it (chair version):
- Sit tall on a chair, feet flat on the floor.
- Place your right hand on the outside of your left thigh.
- Gently twist to the left, looking over your left shoulder.
- Hold for 15–30 seconds, then switch sides.
- Cat-Cow Stretch (Dynamic)
Target: Entire spine
Benefits: Mobilizes the spine, promotes circulation and flexibility
How to do it:
- Begin on hands and knees in tabletop position.
- Inhale, arch your back (cow) by lifting the tailbone and head.
- Exhale, round your back (cat), tucking your chin and tailbone.
- Repeat slowly for 8–10 repetitions.
- Figure-4 Stretch (Piriformis Stretch)
Target: Glutes, piriformis, lower back
Benefits: Helps release tight glutes and reduce sciatic-like symptoms
How to do it:
- Lie on your back, cross your right ankle over your left knee.
- Reach behind your left thigh and gently pull it toward your chest.
- Hold for 20–30 seconds, switch sides.
General Guidelines:
- Always move slowly and without forcing the stretch.
- Hold each position at a comfortable tension, never to the point of pain.
- Stretching is most effective when muscles are warm — try after a short walk or gentle movement.