7 Best Stretches for Lower Back

7 Best Stretches for Lower Back

Many experts argue that doing stretches before the start of an exercise session it is important to leave the body more flexible and reduce the chances of an injury occurring during the exercises. The muscles should be stretched are those that will be worked out during training.

But not only that. Stretching also bring other benefits such as reduced muscle tension, relaxation of the body, preventing wear muscle and joint pain, a decrease in pain and preparing the body for strenuous exercises.

If nothing else, the act of stretching also increases blood flow, is good for posture, improves body balance, relieves muscle tension, improves circulation, reduces pain during the menstrual cycle and promotes the growth of practice and performance of more complex movements.

7 best stretches for lower back 

Now we talk about how the stretches are positive, we will present some of the best ways to stretch one special region: the lower back. Check out our list below of the best stretches for lower back, which did not have their items arranged in order of preference or efficiency:

1. Stretching foot forward


We begin our series of stretching exercises for low back with a simple movement. Standing, keep your spine straight and your arms and hands outstretched over the body, which should be relaxed. It is advisable to breath in order to assist oxygenation of muscles, which encourages faster recovery and reduces the concentration of lactic acid that brings muscle pain.

Then slowly let the trunk fall forward and relax the arms, leaving them as if they were hung. During the movement, it is normal to feel a tension, however, if you experience pain when taking the torso forward, you must stop the stretch at the same time. The trunk lean forward should be made until you feel a slight pull in the lower back.

At this stage it is essential not play the trunk as a way to lower more and not force it, taking too forward to the point of causing pain.


Arriving at this point, as in the image above, stop the movement and hold the position for 10 seconds. In this step, you will feel your lower back begin to lengthen. During this phase, do not touch your feet with your fingers to avoid the risk of hurting your back.

Finally, lift the trunk slowly returning to the straight position. To keep his balance, let your knees slightly bent.

2. Stretching back foot


From the starting position of the previous year, with your back straight, body relaxed and your arms and hands outstretched to the side of the body, is that the second stretching standing for the lower back begins. The next step is to support both hands on her hips and tilt the upper back, as in the image above. It is important not to lean to cause pain.

Hold the position for ten seconds. At this point you will feel the lower back and / or front of the hips stretch. Then, return to the original position carefully and slowly. 

3. Stretching lying with the knee chest


The third item on our list of the best stretching exercises for low back is good for people who suffer from pain in the region. In addition to stretching the lower back, it supports the muscles of the hips and buttocks.

  • See too: Pain in the lower back - which may be, causes and how to treat.

As the lower back is made up of muscles and nerves connected, to improve the flexibility of the hips and buttocks, you can relieve pain.

To do so, you must lie on your back on a mat, bend your knees, back down to earth and let your arms extended to the sides, as in the image above. The next step is to take one of the thighs slowly toward the chest, while still maintaining the bent leg. Meanwhile, the other leg should remain in a comfortable position, bent or stretched out on the ground.


In this step of stretching, both hands must hold the leg below the knee and leg motion pulled closer to the body must be carried out carefully. At this point, you will feel your lower back, buttocks and / or hips are stretched.

Then, hold the position for 30 seconds. Finally, return the leg to its original position and execute the stretching with the other leg. 

4. Cat Stretching and camel


Besides being one of the best stretching exercises for low back, this move also triggers the abdominal muscles and strengthens the central region of the trunk.

To begin, you must stand four on a mat exercises, hands, feet and lower legs resting on the floor, arms outstretched and knees bent, as in the image above.

The rule is to form a right angle to the arms, the thighs and the torso. During stretching, the knees should not slip back.


The next step is to breathe deeply and arch your back, doing the same motion that a cat makes when it lengthens. Hold the position for 15 to 30 seconds, during which you will feel a slight pull in the lower back and a burning sensation in the back and abdominal muscles.

Then return to the original position carefully. Leave the trunk bend slightly down, as in the picture below and hold the position for 15 to 30 seconds. During this movement, you feel the stretch in your lower back.


5. Child Stretching


We have a stretch coming from a position of yoga that in addition to lengthen the lower back, work flexibility back.

It starts at the four position, with arms stretched forward. The face should go down and stay very close to the ground. Then slowly sit on the heels of the feet, touching his chest in the legs and head on the floor, as in the previous image.

Hold the position for 20 to 30 seconds. At this point, you will feel your lower back is slightly elongated. Return to starting position and repeat as often as necessary.

6. Snake Stretching


This is another one of the stretches to come back from a yoga movement, the position of the snake. It stretches the lower back and promotes the strengthening of the back muscles.

The first step is to lie face down on a mat and stretch your legs, so that their tips are flush to the ground. With your palms flat on the floor, push the soil, using the thighs and hips to propel the body upward, and slowly lift the trunk with the help of hands, as in the image above. The shoulders should be taken back and the hips should be contracted throughout the movement.

Push the body upward until you find a comfortable position for the stretch. Hold the position for 15 to 30 seconds. Then return to starting position.

7. Stretching extension of the lumbar facedown


This stretching can be good for people who may have herniated disc. On the other hand, it must be done carefully by those who have spinal stenosis (narrowing of the spaces in the spine), or any type of fracture in the vertebrae. In all cases, it is always best to check with your doctor or physical therapist if the movement may or may not be executed.

To start, you need to lie face down on a mat with your elbows bent and palms straight hands, resting on the mat, as shown in the image above.


With the hips and pelvis in contact with the mat, lift the upper torso using his arms and letting the back muscles relaxed. The increase should be in the highest position as you can get comfortable.

Hold the position for 10 seconds and slowly return to the original position.

Who can not do stretching exercises for lower back?

People who have suffered a fracture, sprain or recent wear on the bones, are in the range of limited movement, have an inflammation or infection in the joints, have symptoms of osteoporosis, feel pain when the joint is moved or stretched muscle and / or have been diagnosed with some skin disease or blood should not do stretches.

In such cases it is essential to look for help and medical care to treat the problem and physical activities are practiced only after the release of the doctor. 


It is safer to stretch with the help and supervision of a physical trainer. In addition to teaching the correct techniques, it may help if something goes wrong. If this is not possible, the tip we left is at least consult a professional physical education as to which stretching is ideal for every type of exercise.

  • See too: How to identify a good personal trainer.

Also choose a place that offers you privacy to do your stretching exercises for low back, so you do not be surprised by anyone and is not obliged to perform sudden movements, at the risk of hurting your back.

Another important point is to choose an environment that does not have many obstacles so you do not bump into a mobile or something while doing stretching and do not fall or is injured.

If you have a back injury as a herniated disc, check with your orthopedic surgeon or physical therapist which type of stretching is appropriate for you.

You usually do stretches back to before or after exercise? Often feel pain in the region? Comment below!