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.

Lower Back Stretches - Rotation in Lying

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

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 6). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. Perform on each side.

Figure 6 – Rotation Stretch in Lying (right side)

Cat Stretch

Begin this exercise on your hands and knees, with your hands in front of you above the level of the head. Gently take your weight back towards your heels, lowering your chest until you feel a stretch (figure 7). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch provided the exercise is pain free.