Best Lower Back Stretches

Child’s Pose

Begin with hands under shoulders and knees under hips. Put your hands on the floor and raise your arms. Lower your head and chest as you sit back on your heels and grasp towards the wall in front of you.

Cat-Cow Stretch

Start with your hands under your shoulders and knees under your hips. This position balances your spine. Cat-like, round your back. Hold for five seconds, then relax, let your tummy fall, and lightly arch your low back for five m

Supine Twist

Start lying on your back with your legs bent and feet flat. Arms t-pose. Keep your shoulders down and steadily shift both legs to one side. Switch sides after 20–30 seconds.

Knee-to-Chest Stretch

Start resting on your back with your legs bent and feet flat. Rest your hands behind or below your kneecaps. Gently draw your knees toward your chest with your hands

The Pelvic Tilt

Knees bowed, feet flat, lie on a yoga mat. Relax your low back (which means you should feel a slight curve in your low back if you place the top of your hand under your back). Engage your core and gradually tilt your pelvis forward to flatten your low back on the floor.

Supine Figure 4 Stretch

Lie on your back on a yoga mat with knees bent and feet on the floor. Lift your right leg, flex your foot, and cross your right ankle over your left thigh. If this is enough, stay or draw your left knee in and hold behind your left thigh to intensify.

Reclining Hand-to-Big Toe Stretch 

Hands behind thigh or calf, depending on hamstrings. Keep your opposite leg and hip. Be steady. 10. Drop your right leg right while retaining your opposite hip. Drop the right leg sideways without raising the opposite hip.


More Stories