How to Stretch the Lower Back

Tension collecting in the lower back area can be uncomfortable, even painful. Lower back stretches can release this tension when done properly. Do these exercises to stretch your lower back slowly and carefully for best results.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Chair

Chair Stretch 1

1. Sit in a chair with your back straight and both feet firmly planted on the floor in front of you.

2. Lengthen your spine, seated as tall and straight as possible.

3. Bring your chest slowly to your knees with your arms on either side of your legs.

4. Rest your chest on your thighs and reach for the floor with your hands.

5. Walk your hands along the floor further away from you.

6. Hold for five to ten breaths.

7. Bring your hands back up to your knees slowly.

8. Arch your back slowly as you come back to a straight seated position.

Chair Stretch 2

1. Sit down in a chair.

2. Plant your feet firmly on the floor in front of you.

3. Hold the seat of the chair with your left hand.

4. Turn your body toward the left to look backward over your shoulder.

5. Hold the stretch for 5 to 10 breaths.

6. Slowly release the pose and face forward.

7. Repeat 3 times on each side.

Floor Stretch

1. Sit on the floor with your knees bent.

2. Bring the soles of your feet together in front of you, with your legs pushed flat to the floor.

3. Lean your chest forward slowly and walk your hands out in front of you with your arms straight.

4. Hold this position for five breaths.

Tips & Warnings

• If you've had any back injuries, talk to your doctor before attempting any of these exercises.