Lower Back Stretches

Written by Brett Harrop

Updated: 7 April 2022

The following lower back stretches are designed to restore flexibility to the joints and muscles of the lower back. If you are injured, you should discuss the suitability of these lower back stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

Lower Back Stretches – Basic Exercises

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.

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.

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.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Lower Back Stretches – Advanced Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Lower Back Stretches – Less Common Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Lower Back Stretches

Find a physiotherapist who can assist with lower back stretches and rehabilitation.

Other Exercises

• View Lower Back Strengthening Exercises
• View Core Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Physiotherapy Products for Lower Back Exercises & Rehabilitation

To purchase physiotherapy products for lower back exercises click on one of the above links or visit the PhysioAdvisor Shop.

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