A complete list of lower back stretches you can do.A complete list of lower back stretches you can do. All lower back stretching exercises can be done at home or at the gym.

Learning how to properly stretching your lower back muscles may be one of the most important activities you can do for the health of your body. The benefits of stretching your lower back affects your entire body. These benefits include preventing injuries and improving posture. A lack of flexibility in your lower back and hamstring muscles causes lower back pain, which is a hypokinetic disease, one that results from a lack (hypo) or movement (kinetic).  It is important to have do strengthening exercises but also flexibility . Preventing injuries is the best way to avoid having to seek additional treatments from a doctor.  If you have lower back pain or sciatic problems stretching may relieve or solve those problems. They are great for warming up your muscles or cooling them down. It is also important to understand that stretching other parts of your body also relieves pressure from your lower back muscles. For example, stretching your hamstrings and glutes will loosen your back as a result.  

Lower Back Flattener

Lower Back Stretches

To relieve tension in your lower back, tighten your butt (gluteus) muscles and, at the same time, tighten your abdominal muscles to flatten your lower back. Hold this tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on maintaining constant muscle contraction. This pelvic tilting exercise will strengthen the butt (gluteus) and abdominal muscles so that you are able to sit and stand with good posture. 

Low Back Stretch Standing

Lower Back Stretches
Stand straight up with your knees locked out and a shoulder width stance. Slowly lean forward with your arms hanging down to the floor. Continue to bring your hands to the floor until you feel a stretch in the back of your thighs. Hold for 15 seconds. Slowly return back to your starting position.

Ball Back Stretch

Lower Back Stretches
Primary Muscle Group: Latissimus Dorsi

Muscle Groups Worked in This Exercise: Gluteus Maximus

Preparation: Sit on the ball, knees bent and feet flat on the floor.

Breathing: While raising your arms overhead, slowly exhale. As you return to the starting position, slowly inhale.

Low Back Stretch Lying

Lower Back Stretches
Primary Muscle Group: Lower Back

Muscle Groups Worked in This Exercise:  Lower Back

Preparation: Lie in a prone position with your arms at your sides with palms on the floor next to your shoulder region on either side or your body.

Breathing:  Breath in and out through the entire stretch movement.

Supine Twist Stretch

Lower Back Stretches
Primary Muscle Group: Lower Back

Muscle Groups Worked in This Exercise:  Lower Back

Preparation: Lie on your back with your knees bent and feet on the floor. Hands should be placed on our core region.

Breathing:  Breath normally through the entire stretching movement.

Letter T Stretch

Lower Back Stretches
Primary Muscle Group: Lower Back

Muscle Groups Worked in This Exercise:  Lower Back

Preparation: Lie flat on your back with legs extended and bring one knee up to your chest region. Use both hands to squeeze and press your knee towards your chest.

Breathing:  Breath in and out through the entire stretch movement.

Pretzel Twist Stretch

Lower Back Stretches

Primary Muscle Group: Obliques

Muscle Groups Worked in This Exercise:  Obliques and Lower Back

Preparation: Sit on floor flat bench with knees bent. Place one leg across the outside of other knee. Turn torso toward the side of bent knee supporting body with extended arm behind. Place elbow of opposite arm to the outside of bent knee.

Breathing:  Breath in and out through the entire stretch movement.

Ball Waist Rotation Stretch

Lower Back Stretches
Primary Muscle Group: Low back

Muscle Groups Worked in This Exercise:

Preparation: Stand tall with your feet directly underneath your hips. Grasp the ball and extend both arms out from your chest. Firm your tummy, inhale and lengthen your spine.

Breathing: Inhale as you engage your abs, exhale as you rotate.