Lower Back Stretches

Written by Tele Demetrious, Physiotherapist, BPhysio(Hons)
Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio)

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.

Lower Back Stretches - Prone on Elbows

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.

Lower Back Stretches - Flexion in lying

Figure 3 – Knees to Chest

Lower Back Stretches – Advanced Exercises

Lower Back Stretches – Less Common Exercises

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