Lower Back Stretches –
Videos And Instructions

You'll see three different ways of doing your lower back stretches on this page.

It’s important to stretch your lower back muscles especially after your workouts. So, use these back stretches regularly.

Just use one of them at a time.

Your Lower Back - Stretching Method 1

This will stretch your lower back and the side of your hips.





Here's the text version.

How To Do It

  1. Lie on the floor with your knees bent and feet flat.
  2. Interlace your fingers together behind your head and rest your arms on the floor.
  3. Cross your right leg on top of your left leg.
  4. Pull your left leg with your right leg towards the floor.
  5. Stop when you can feel the stretch in your lower back and the sides of the hips.
  6. Hold for 20 to 30 seconds.
  7. Switch sides and repeat.


Things To Watch Out For

  • Keep your head, shoulders and upper back flat on the floor while you're stretching.
  • Breathe deeply throughout the stretches.

Lower Back Stretching - Method 2

This stretch also stretches the side of your hips as well.





Here's the text for these stretches for lower back.


How To Do It

  1. Lie on the floor with your arms spread out by your side.
  2. Bend your right knee.
  3. Bring your right knee over your left leg.
  4. Press your right knee with your left hand towards the floor.
  5. Stop when you feel a mild stretch in your lower back and the side of your hips.
  6. Hold that for 20 to 30 seconds.
  7. Repeat with the other side.

Your Lower Back - Stretching Method 3

This stretches your lower back as well as the back of your thighs.





Here are the text instructions.


How To Do It

  1. Stand with your feet hip-width apart.
  2. Bend your knees slightly.
  3. Bend from your hips and gradually drop your upper body down towards the floor.
  4. Stop when you can feel a mild stretch.
  5. Hold for 20 to 30 seconds.
  6. Slowly come back to the standing position.


Extra Tip

  • You can try holding a pair of light dumbbells to feel more stress.


Things To Watch Out For

  • Don't lock your knees.
  • Relax your neck, shoulders and arms while you're stretching.
  • Breathe deeply.

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