Lying Lower Back Stretch

Lying Lower Back Stretch


This exercise involves lying on your back and stretching your lower back muscles by pulling your knees towards your chest. It can help alleviate tension and improve flexibility in the lower back.

Muscle Group

Equipment Required

Lying Lower Back Stretch Instructions

  1. Start by lying flat on your back on a comfortable surface, such as a yoga mat or carpeted floor.
  2. Bend your knees and place your feet flat on the ground, hip-width apart.
  3. Extend your arms out to the sides, palms facing up.
  4. Slowly lower both knees to one side, keeping your shoulders and arms flat on the ground.
  5. Hold the stretch for 10-15 seconds, feeling the stretch in your lower back and hips.
  6. Slowly bring your knees back to center and repeat on the other side.
  7. Repeat the stretch on each side 2-3 times, or as desired.

Lying Lower Back Stretch Form & Visual

Lying Lower Back Stretch

Lying Lower Back Stretch Benefits

  • Strengthens the core muscles
  • Improves hip mobility and flexibility
  • Increases stability and balance
  • Targets the glutes, hamstrings, and inner thighs
  • Can help alleviate lower back pain

Lying Lower Back Stretch Muscles Worked

  • Lower back muscles
  • Gluteus maximus muscles
  • Hamstring muscles

Lying Lower Back Stretch Variations & Alternatives

  • sitting-lower-back-stretch
  • standing-lower-back-stretch
  • seated-spinal-twist
  • cat-cow-stretch
  • child’s-pose