Lower Back Stretches: 6-Move Routine
A gentle 6-move lower back stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Lower Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cat Stretch | 30 sec |
| 2. Child's Pose | 30 sec |
| 3. Dancer's Stretch | 30 sec |
| 4. Hug Knees To Chest | 30 sec |
| 5. Pelvic Tilt Into Bridge | 30 sec |
| 6. Standing Pelvic Tilt | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Cat Stretch
Position yourself on the floor on your hands and knees. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
2. Child's Pose
Get on your hands and knees, walk your hands in front of you. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3. Dancer's Stretch
Sit up on the floor. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
4. Hug Knees To Chest
Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
5. Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
6. Standing Pelvic Tilt
Start off with your feet hip-distance apart. Bend your knees slightly to keep them soft and springy.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.