Lying Lower Back Stretch
Description
The lying lower back stretch is a gentle supine stretch where you lie on your back, draw both knees to your chest, and gently rock side to side or hold the position. It decompresses the lumbar spine, stretches the glutes and lower back, and is one of the most accessible stretches for relieving back tension.
Muscle Group
Equipment Required
Lying Lower Back Stretch Instructions
- Lie flat on your back with knees bent and feet flat on the floor.
- Bring both knees toward your chest. Wrap your arms around your shins.
- Gently pull your knees closer to your chest. Feel the stretch through your lower back.
- Keep your head and shoulders relaxed on the floor.
- Hold for 20 to 30 seconds. Breathe deeply.
- For variation, gently rock side to side to massage the lower back.
- Release slowly. Lower one foot at a time back to the floor.
- Repeat two to three times.
Lying Lower Back Stretch Form & Visual
Lying Lower Back Stretch Benefits
- Decompresses the lumbar spine
- Stretches the lower back and glutes
- Relieves back tension and tightness
- Gentle enough for daily use and rehabilitation
- No equipment needed
- Calming and restorative
Lying Lower Back Stretch Muscles Worked
- Erector spinae (lower back)
- Gluteus maximus
- Quadratus lumborum
- Hip extensors
Lying Lower Back Stretch Variations & Alternatives
- Knee-to-Chest Stretch
- Pavanamuktasana
- Child’s Pose
- Single-Knee-to-Chest Stretch
- Happy Baby Pose
- Cat-Cow Stretch
