Buzz
After exploring effective stretches for your upper back, shoulders, and hamstrings, it’s time to focus on your lower back. Discover stretches designed to alleviate tension and enhance flexibility, perfect for standalone use or integration into a comprehensive stretching regimen.
Before diving into my preferred stretches, let’s briefly discuss what a stiff back signifies. Lower back pain or stiffness is quite common and often improves with various forms of exercise. While stretching is beneficial, strengthening exercises and general movement—such as walking, yoga, or any activity you enjoy—are equally important. I have more here on how doctors and scientists currently understand back pain and how to manage it. Check it out if you’re worried about back stiffness or discomfort. Now, let’s move on to the stretches.
Cat/cow
This stretch is a timeless favorite for good reason. It’s versatile, as I’ve also featured it in my article on upper back stretches. While performing this stretch, concentrate on the targeted area—your lower back. Ensure you’re rounding and extending your lower back by tilting your pelvis, rather than shifting all the movement to your upper back and shoulders.
To perform a cat/cow:
Position yourself on your hands and knees, ensuring your hands are aligned under your shoulders and your knees under your hips. Stability is key here. Use a yoga mat or cushion for comfort if you’re on a hard surface.
Cat: Mimic the arched back of a startled Halloween cat. Engage your abs as if performing a crunch, aiming to feel a stretch in your lower back (and possibly your upper back, though that’s not the focus). Don’t worry if the stretch feels subtle—just exaggerate the position as much as possible.
Cow: This is the reverse of the cat pose. Keep your arms and legs steady like pillars, and allow your belly to relax and drop toward the floor.
Alternate between the cat and cow positions several times. Move slowly, holding each pose for a breath or two.
Side-to-side child’s pose
This stretch introduces lateral movement to your lower back, promoting flexibility and relief.
Start in child’s pose. Kneel with your buttocks near your heels, arms extended forward, and your face close to the ground. For added comfort, you can widen your knees. This position alone may stretch your lower back. Extend your arms as far as feels comfortable.
Shift your hands to the left side to feel a stretch on your right side. Hold for a breath or two.
Move your hands to the right side to stretch the opposite side.
Continue alternating between these positions as needed.
Jefferson curl
This exercise combines stretching with strength training. While it might seem unconventional, especially considering the common advice not to “lift with your back,” it’s generally safe for most people when performed with appropriate weight. (The definition of “heavy” varies based on individual strength levels. Some advanced individuals use barbells for Jefferson curls, but that’s not necessary for beginners.)
To perform a Jefferson curl:
Stand on a step, bench, or box to ensure you can bend over without your hands touching the floor. If using a weight, hold it securely.
Slowly curl your torso downward, rounding your back as you go, similar to a toe-touching position.
Allow the weight of your body (or the additional weight you’re holding) to gently pull you toward the ground.
Rise back up by uncurling your spine gradually, as if lifting one vertebra at a time, a movement often emphasized in yoga.
Repeat the motion several times.
As you progress, you’ll achieve a deeper stretch, allowing your hands to hang lower. Over time, you’ll also build strength, enabling you to incorporate weights or increase the load. Experienced individuals might perform Jefferson curls on a plyo box while holding a kettlebell. However, using a chair, step, or no weight at all is perfectly acceptable for beginners or those practicing at home.
Cobra pose (sort of)
Yoga enthusiasts might argue that my description isn’t textbook-perfect, but terms like “prone back extension” can be confusing. So, I’ll stick with “cobra pose.” Don’t stress about achieving a flawless cobra or distinguishing it from upward facing dog. The goal is to relax your back into a position that counteracts the forward bend of the Jefferson curl, providing a gentle stretch in the opposite direction.
Lie face down with the tops of your feet flat on the floor and your hands positioned near your shoulders, as if preparing for a pushup.
Keep your legs and hips grounded while using your arms to lift your shoulders off the floor. For added comfort, place your hands slightly ahead of your shoulders rather than directly beneath them.
Allow your back to relax, letting your stomach sink toward the floor, similar to the cow pose.
After holding the stretch, lower your upper body back to the floor. You can repeat this stretch immediately or alternate it with a child’s pose, incorporating side-to-side movements if desired.
