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Lower Back Stretch being performed with proper form
Lower Back Stretch demonstration video — proper form for the full movement.

How to do a Lower Back Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
300,795
Popularity Rank
408th
Difficulty
Beginner
Lower Back Strength
79 mSCORE 22nd
Equipment Required

Workouts with Lower Back Stretch

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    None

    Instructions for Proper Form

    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

    1. Stand upright in front of a fixed barbell at shoulder height with your feet hip width apart.
    2. Grab ahold of the barbell with an overhand grip and bend your knees to drop into a squat until your arms are fully extended.
    3. Press your weight into your tailbone to feel a comfortable stretch in your lower back.
    4. Hold the position for 15-30 seconds.

    Alternatives & Variations to Lower Back Stretch

    Filter By

    1. 1. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 1,840 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    2. 2. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 1,104 TIMES

      Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

    3. 3. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 906 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    4. 4. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 437 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    5. 5. Reverse Leg Crossover

      Photo of Reverse Leg Crossover being performed
      13.2 mSCORESWAPPED 162 TIMES

      This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

    6. 6. Dead Hang

      Photo of Dead Hang being performed
      7 mSCORESWAPPED 119 TIMES

      The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

    7. 7. Foam Roll Lower Back

      Photo of Foam Roll Lower Back being performed
      3.2 mSCORESWAPPED 109 TIMES

      Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

    8. 8. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 108 TIMES

      Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

    9. 9. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 98 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    10. 10. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 97 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.