Lower Back Stretches Are a MUST For Everyone!

Doing lower back stretches is absolutely vital. It will help you live a life with a lot less injuries, pain and physical restriction. So many people suffer from lower back pain. Our question is... Why reach for the pain killers? Do some lower back stretches once a day. It will do a better and more permanent job!

We're glad to see that you have decided not to carry on down the pain killer track. Stretching your back is something that you will definitely not regret. Well done for taking the first step.


These are the awesome stretches that you will learn from this article:


Benefits of Doing These Lower Back Stretches


They help to reduce or eliminate back pain.


Your overall flexibility will improve and enable you to live with less physical restrictions.


Stretching your back can help to fix muscle imbalances which will improve your posture and general performance.


Stretching your back and other parts of your body will help reduce stress and make your whole body feel at ease.


Stretching your lower back frequently will help stop you feeling so rickety as you age.


For even greater full body benefits, check out our full body stretch.


Swiss Ball Back Bend

This is one of those really relaxing lower back stretches - we just love doing it! Do be careful if you have long hair though. Shaye learnt this the hard way. Her hair got trapped under the ball and the momentum rolled her onto her head. She lost a couple of brain cells and a lot of hair.

  1. Get yourself a swiss ball.
  2. Put the center of your back on the top of the ball.
  3. Bend carefully allowing your body to sink into the ball.
  4. Don't fall asleep...
  5. Spread your legs and arms slightly for support.
  6. Hold for 20+ seconds.
  7. Now you can do it again.



Lower Back Twister

This is a really effective lower back stretch. Don't be surprised if you hear a few clicks when you first start doing these.

  1. Sit on the floor with your legs straight in front.
  2. Bend one knee to a 90 degree angle.
  3. Twist the opposite shoulder towards the bent knee.
  4. Use your arm to gently pull yourself around.
  5. Make sure your whole core turns, not just your shoulders.
  6. Hold for 20+ seconds, then change sides.
  7. Repeat 2-3 times



Stick Spins

This one is really great for warm ups because it is done using a bit of speed.

  1. Get yourself a straight stick. The end of a broom would work.
  2. Hold it in both hands about shoulder width apart.
  3. Raise it to shoulder level.
  4. Swing your body from one side to the next.
  5. Do these for 20 seconds to a minute.



Heels Over Head

This stretches mainly your shoulders and upper back. It is also a mild lower back stretch. This is a great one to do because of its multiple target areas.

Note for the ladies: Please do not do this stretch if you are menstruating.

  1. Get onto a yoga mat or something relatively soft.
  2. Lie on your back.
  3. Raise your feet and back all the way onto the floor behind you.
  4. Support your back with your arms.
  5. Hold for 20+ seconds.
  6. Repeat this 2-3 times.




This stretch gets all the muscles in your body. Front, back, sides, you name it. It is actually quite a hard stretch to do for any length of time but it definitely feels good. Doing this stretch is really good after a day of work, especially if you have an office job and spend a large amount of time seated.

Try to find something to hang on where your feet don't touch the floor. Tom is so tall which makes that difficult!

  1. Find something you can hang on.
  2. Hang!
  3. Hold it for as long as you can.
  4. Really focus on relaxing your body and feeling the stretch in your lower back.



We hope you enjoyed these lower back stretches! Keep them up and you're bound to feel the wonderful results.


Here's a link to the full body warmup we mentioned earlier


Keep us up to date with how you're going on your. If you want personal advice on these lower back stretches, just drop us an email. envelope


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