Lower Back Stretches

Exercises > Flexibility (Joints) > Lower Back Stretches

The following lower back stretches are designed to restore flexibility to the joints and muscles of the lower back. If you are injured, you should discuss the suitability of these lower back stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

Lower Back Stretches – Basic Exercises

Rotation in Lying 

Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free (figure 1). Repeat 10 - 20 times.

Figure 1 – Rotation in Lying

Prone on Elbows 

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.

Figure 2 – Prone on Elbows

Knees to Chest 

Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10 times.

Figure 3 – Knees to Chest

Side Flexion in Standing 

Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding your hand down the outside of your thigh as far as possible pain-free (figure 4) . Repeat 10 times to each side.

Figure 4 – Side Flexion in Standing

Lower Back Stretches – Advanced Exercises

Extension in Lying 

Begin lying on your stomach with your hands in the press up position as demonstrated (figure 5). Gently straighten your elbows, letting your back fall into an arch. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Repeat 10 times.

Figure 5 – Extension in Lying

Extension in Standing 

Begin standing, feet shoulder width apart, back straight, hands on hips. Gently arch backwards as far as possible pain-free (figure 6). Repeat 10 times.

Figure 6 – Extension in Standing

Rotation Stretch in Lying 

Begin lying on your back. Using your hand, take your opposite leg across your body, keeping your other arm straight on the ground as demonstrated (figure 7). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. Perform on each side.

Figure 7 – Rotation Stretch in Lying (right side)

Flexion in Standing 

Begin standing. Gently lean forwards, moving your hands towards your toes (figure 8). Do not bounce. Repeat 10 times aiming for a mild to moderate stretch pain-free.

Figure 8 – Flexion in Standing

Lower Back Stretches – Less Common Exercises

Side Bend in Standing 

Place your forearm against the wall as demonstrated (figure 9), feet together, back straight, hand on your hip. Gently push your hip towards the wall as far as possible pain-free. Repeat 10 times on each side.

Figure 9 – Side Bend in Standing (left side)

Hamstring stretch 

Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 10). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 10 – Hamstring Stretch

Psoas Stretch 

Begin in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 11). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 11 – Psoas stretch (right leg)

Gluteal Stretch 

Lying on your back, using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (figure 12). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 12 – Gluteal Stretch

Find a Physio to assist with Lower Back Stretches

Find a physiotherapist who can assist with lower back stretches and rehabilitation.

Other Exercises

• View Lower Back Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Physiotherapy Products for Lower Back Exercises

• Resistance Band (For Strengthening Exercises)
• Massage Balls (For Self Massage)
• Foam Rollers (For Self Massage and Pilates Exercises)
• Swiss Balls
• Exercise Mats

To purchase physiotherapy products for lower back exercises click on one of the above links or visit the PhysioAdvisor Shop.

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