Lower Back Stretches

Back Stretching Exercises Video Series

These lower back stretches help with back pain issues. In the video below, there are four different stretches demonstrated.

These back stretching exercises will also stretch your side abdominal muscles, the obliques, and your hamstrings.

Tight core muscles are often associated with lower back pain.

Your core is made up of three major areas of the body. These are your lower to mid back area, the abdominals and side abdominals and the hip region.

The major abdominal muscles which make up their part of the core are the rectus abdominis, external and internal obliques and the transverse abdmoninis.

Hip area includes the hip flexors, abductors (the outer part of the thigh) and the adductors (the inner part of the thigh).

Lastly, the back muscles that are part of your core include the erector spinae, pelvic floor muscles and the latissimus dorsi (or your lats).

Exercises #1 - Lower Back Stretches

Below are steps to perform all three of the lower back stretches demonstrated in this video.

Exercise 1
  1. Lie on the mat with your back flat on the mat and knees bent with your feet on the floor.
  2. Place your arms straight out to your sides for stability.
  3. Keeping your knees together, drop them down to one side. Your knees don't have to touch the ground. Just go as far as you can to feel the stretch in the lower back.
  4. Hold in this position for a count of 10 or so. Then repeat on the other side. Do several reps.
Exercise 2
  1. You will use the same starting position as in the first exercise. 
  2. Drop your knees all the way to the ground to one side.
  3. Take your top leg and straighten the knee extending it out.
  4. Now look over your shoulder opposite of your extended leg. Hold this stretch for a count of 20 or so.
  5. Repeat for the other side.
Exercise 3
  1. Lying down with your back to the mat, bend one knee and place your foot on the floor.
  2. Take your other leg and lift it straight up. Grab onto it with your hands to help hold in position.
  3. Hold this position for 20 seconds or so and repeat on the other side.
This stretching exercise is actually a stretch up through the hamstrings. However, since this is part of the core muscles, keeping them stretched can reduce back pain.

Exercise 4
  1. Sitting on the mat, extend one leg out on the ground with knee straight.
  2. Take your other leg and cross it over the body, bending your knee and placing your foot on the ground.
  3. Now twist your body towards the bent knee placing your elbow on the knee. Your other hand should be on the mat for stability. 
  4. Deepen the twist to really feel the stretch up the back.
  5. Hold for 20 seconds or so and repeat for the other side.

Watch the video below to ensure you are doing the this move correctly. 

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 lower back stretches on youtube.

Additional Articles

Lower Back Strengthening Exercises
Check out this exercise video series to do some lower back strengthening exercises. Keeping the back strong through strength exercises and stretches can help minimize pain and injuries.

Benefits of Cooling Down After Exercise
Cooling down and stretching your muscles after a hard workout is important to allow your body to re-distribute blood and oxygen. Check out this article to learn about all the benefits of cooling down.

Abdominal Exercises
Keep all your core muscles strong by doing some abdominal exercises.