› Low Back Stretches

Low Back Stretches

Back Stretching Exercises Video Series

There are several low back stretches in this back stretching exercise video. The only equipment required for these is an exercise mat.

If you are experiencing lower back pain, then keeping these muscles stretch can help you relieve the pain.

As with any back exercise, if you start to feel any undue stress, then lighten the stretch or stop all together.

The focus area for these stretches are for the entire back but will help stretch the lowe back region.

The muscles targeted in these stretching exercises are the extensor muscles, which include the large paired muscles in the lower back (erector spinae).

The other back muscles targeted are latissimus dorsi muscles. These run symmetrically along the backbone.

Exercise #2 - Low Back Stretches

Below are the insructions for these low back stretches.

Exercise 1
  1. Kneel down on the mat and sit back on your heels.
  2. Reach your arms in front of you placing your hands, palms down, on the mat.
  3. Slowly drop your head and place your forehead on the mat. Your back should be rounded at this point.
  4. Hold this stretch and remember to breath.
Exercise 2
  1. Start on the mat on your hands and knees with arms about shoulder width and knees hip width apart.
  2. As you exhale out, round your back dropping your head down to get the full back stretch.
  3. Hold in this position for 10 seconds or so.
  4. Release that stretch and go in the opposite direction, arching your back and lifting your head up towards the ceiling. Hold this for 10 seconds or so.
  5. Keep alternating this stretch.
Exercise 3
  1. Starting in a standing position with legs at hip position.
  2. Slowly drop your head rolling down through the back.
  3. Keep rolling down through the spine as far as you comfortably can.
  4. Hold this stretch for 10 seconds or so.
  5. Now slowly come up, again rolling up through the spine and raising your head and shoulders last.
  6. Repeat this several times.

Watch the video below to ensure you are doing the this move correctly. any additional notes here.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view these low back stretches on youtube.


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