Guide to Lower Back Stretches: How to Stretch Your Lower Back

Lower back stretches are lower body movements that expand and contract the muscles of your lower back, including the multifidus, longissimus, spinalis, and quadratus lumborum muscles. Stretching your lower back can activate muscles in the area, stimulate blood flow, and increase your short-term range of motion and long-term flexibility.

Many people perform regular stretching of their lower back as a standalone wellness activity to help alleviate lower back pain or stiffness. Since the lower back is an especially sensitive muscle group, consult a registered physical therapist or chiropractic professional before incorporating lower back stretches into your routine.

When done properly, gently stretching your lower back can:

• Activate muscles and blood flow. Stretching your lower back can stimulate your muscles and increase blood flow to the area, making it less likely to shock the muscles when you begin a strenuous exercise program like yoga, strength training, or a sports session.
• Increase your short-term range of motion. Lower back stretches can increase your short-term range of motion, allowing you to perform deeper stretches and avoid putting undue strain on your lower back when you move. If you feel stiffness or tightness in your lower back or are about to do a workout, lower back stretches can be a great option to relax the area.
• Increase long-term strength and flexibility. Over time, consistent, safe lower back stretches can increase your long-term flexibility and back strength, helping you avoid major back injuries and offering back pain relief.

Here are a few tips to consider as you stretch your lower back:

1. 1. Be extra gentle. Your lower back muscles are sensitive to strain. Whether it’s due to long periods of sitting in office chairs or improperly lifting heavy objects, many people experience low back pain. When stretching your lower back, aim for slow, steady movements, and immediately discontinue the stretch if you feel sharp pain or tension.
2. 2. Breathe during the stretch. It may be tempting to hold your breath during the stretch as you strain to hold it, but deep breathing is an essential part of stretching because it helps relax your muscles and increases blood flow. If you notice yourself holding your breath as you perform your lower back stretches, take a break and refocus your attention to your inhales and exhales.
3. 3. Augment stretches with core muscle workouts. If you’re having difficulty stretching your lower back, consider adding a few strengthening exercises to your routine. Aim to incorporate exercises that target your abdominal muscles, glutes (including the gluteus minimus, gluteus medius, and gluteus maximus), hip flexors, legs, sciatic nerve, and hamstrings because these areas support your spine and are integral to a healthy lower back.

Here’s a step-by-step guide for a few basic lower back stretching exercises:

1. 1. Start with a warm-up. Avoid stretching “cold,” or from a completely sedentary or resting state, because a cold, tight lower back can shock your muscles and lead to undue strain or injury. Instead, warm up before you stretch by taking a quick walk, jogging in place, or performing another brief cardio workout to increase your heart rate and encourage blood flow to your muscles.
2. 2. Practice a low-strain stretch. Begin your stretching routine with an especially gentle stretch that takes the strain off your lower back, like the knee-to-chest stretch. To perform this stretch, lie on your back with your legs straight, about hip-width apart (or with your knees bent and feet flat on the floor), then gently raise your right leg until your right knee is at your chest. Hold your knee with your hands and gently press it deeper into your chest. Do the same stretch with your left leg and left knee (or opposite leg, if you started with the left), and repeat several times. Other low-strain stretches you can try include child’s pose, piriformis muscle stretch, and inclined footrests.
3. 3. Add in a deeper stretch. Once you’ve done your low-strain stretch, you can incorporate a deeper stretch, like the tabletop stretch (also called the cat-cow stretch, a common yoga pose). To perform this stretch, get on your hands and knees in a starting position, keeping your back straight. Gently arch your back upward while dropping your head, and hold for 10 seconds, then gently arch your back downward while raising your head, also holding for 10 seconds. Perform these motions for several repetitions. Other common stretches include sphinx stretch, pelvic tilt stretch, flexion stretch, and bridge pose.

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