Get Some Movement in Your LOW BACK with these Stretches

If you found some of your low back ranges of movement are restricted then try these 5 Low Back STRETCHES our Chiropractors recommend. 

All you need is soft flooring, such as a yoga mat and ensure you are warmed up before trying these. Great to do after a walk or work out.

Give them a go:

1. Knees to chest

Start on your back in a knees to chest position, holding them there with your arms. Gently pull your knees to your chest and hold for approximately 30 seconds. Straighten legs down to the floor then proceed to bringing one knee to chest and hold for 30 seconds. Repeat on the other leg and then finish off with another 10 second knee to chest stretch.

2. Spinal Twist

Lie on your back with arms out by the side with palms facing up. Bend both knees so feet are flat on the ground. Slowly allow knees to one side and feel the stretch in your low back. Hold for 20 seconds and repeat on the other side.

3. Cat/Cow

On your hands and knees. While keeping shoulder blades down, pull belly button to the ground to increase the arch in the lower back. Hold for four seconds and then pull the lower back up to the ceiling, rounding the low back curve. Hold for four seconds and  do 5 rounds.

4. Childs pose

From the last stretch, bring your bottom onto your heels while keeping your arms stretched out in front of you. Feel a lovely stretch in your low back. Hold for 15-20 seconds.

5. Side Stretch

After the Childs Pose, lean to one side of the mat to feel a stretch down the side of the low back area. Hold for 15 seconds and repeat on the other side.

We do hope these 5 Low Back stretches our chiropractors recommend have helped you. Please make sure that if any stretch is aggravating your low back, then please stop and see your musculoskeletal practitioner.


Lisa, chiropractor

If you haven’t checked in with your low back mobility then CLICK HERE to check out how you can do that.  Find out how to stretch your mid and upper back, CLICK HERE.

Check us out on Facebook and Instagram