Lower Back Stretches

Rotation in Lying

Lie on your back, knees bent, feet flat and together. Gently take both knees from side to
side as far as possible pain-free (figure 1). Repeat 10 - 20 times.

Figure 1 – Rotation in Lying

Prone on Elbows

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping
your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat.
Repeat 10 times provided the exercise is pain-free.

Figure 2 – Prone on Elbows

Knees to Chest

Lie on your back, knees bent. Take both knees towards your chest using your hands until
you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10
times.
 Figure 3 – Knees to Chest

Side Flexion in Standing

Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding
your hand down the outside of your thigh as far as possible pain-free (figure 4) . Repeat
10 times to each side.

Figure 4 – Side Flexion in Standing

Lower Back Stretches – Advanced Exercises

Extension in Lying

Begin lying on your stomach with your hands in the press up position as demonstrated
(figure 5). Gently straighten your elbows, letting your back fall into an arch. Keep your
back relaxed. Straighten your elbows as far as possible pain-free. Repeat 10 times.

Figure 5 – Extension in Lying

Extension in Standing

Begin standing, feet shoulder width apart, back straight, hands on hips. Gently arch
backwards as far as possible pain-free (figure 6). Repeat 10 times.

Figure 6 – Extension in Standing

Rotation Stretch in Lying

Begin lying on your back. Using your hand, take your opposite leg across your body,
keeping your other arm straight on the ground as demonstrated (figure 7). Hold for 15
seconds and repeat 4 times at a mild to moderate stretch pain-free. Perform on each side.

Figure 7 – Rotation Stretch in Lying (right side)

Flexion in Standing

Begin standing. Gently lean forwards, moving your hands towards your toes (figure 8).
Do not bounce. Repeat 10 times aiming for a mild to moderate stretch pain-free.
 Figure 8 – Flexion in Standing

Lower Back Stretches – Less Common Exercises

Side Bend in Standing

Place your forearm against the wall as demonstrated (figure 9), feet together, back
straight, hand on your hip. Gently push your hip towards the wall as far as possible pain-
free. Repeat 10 times on each side.

Figure 9 – Side Bend in Standing (left side)

Hamstring stretch

Place your foot on a step or chair. Keep your knee and back straight, lean forward at your
hips until you feel a stretch in the back of your thigh / knee (figure 10). Hold for 15
seconds and repeat 4 times at a mild to moderate stretch pain-free.
 Figure 10 – Hamstring Stretch

Psoas Stretch

Begin in the lunge position, with the leg to be stretched behind you. Keeping your back
straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in
the front of your hip (figure 11). Hold for 15 seconds and repeat 4 times at a mild to
moderate stretch pain-free.

Figure 11 – Psoas stretch (right leg)

Gluteal Stretch
Lying on your back, using your hands, take your knee towards your opposite shoulder
until you feel a stretch in the buttocks or front of your hip (figure 12). Hold for 15
seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 12 – Gluteal Stretch