Lower Back Stretch Exercise Guide & Video

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Step 1. Lie on your back on a firm surface with the backs of your heels flat on the floor.

Step 2. Gently pull your right knee up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as comfortably possible. Keep your left leg relaxed in a comfortable position either with your leg extended or with your knee bent.

Step 3. Hold for 20 to 30 seconds. Continue to breath rhythmically and slowly. Do not hold your breath.

Step 4. Ease out of the stretch, switch legs and repeat.


The lower back stretch is an important stretch for both relieving low back pain and improving future low back health. It is important for the user to keep the leg that is not being pulled to the chest flat on the ground. Doing so keeps the back in the proper position for the best lower back stretch. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good. Stretching is important and should be incorporated in all exercise routines. Stretching can help limit injury to the ligaments and muscles. By stretching the muscle before working out, you can actually lift more weight.

Lower Back Stretch 1
Lower Back Stretch 2

Updated: March 31th, 2015