Lower-Back & Back Stretching: Movements to Loosen a Stiff Back and Lower Back
Lower-back and back stretching helps gently loosen the muscles around the spine that stiffen from sitting for long periods or after back workouts. The lower back is an area that's heavily strained if overdone, so it's important to move slowly without momentum and only within a pain-free range.
The movements below include dynamic movements that gently move the spine segment by segment, and static movements that lengthen the lats, sides, and front of the abdomen. Rather than holding your breath, focus on the feeling of the muscle relaxing as you exhale.
For movements that extend the lower back like the cobra pose, lower the height if you feel pain, and for twisting movements, keep the pelvis fixed and rotate gently from the chest. If you have sharp pain in your lower back, don't overdo it and consult a professional to be safe.
Recommended Exercises / Stretches
- Cat-Cow — On all fours, alternate rounding and arching your spine to wake up the range of motion of your back and spine in this dynamic warm-up.
- Torso Twist — Keep the lower body fixed and twist your torso side to side to wake up spinal rotation, the obliques, and the upper back in this dynamic warm-up.
- Lat and Side Stretch — A static stretch held after your workout, reaching one arm overhead and leaning to the side to lengthen the lats and obliques.
- Cobra Abdominal Stretch — A static stretch held after your workout, lying face down and lifting your torso to lengthen the front of the abdomen.
- Figure-Four Glute Stretch — A static stretch held after your workout to lengthen the glutes in a figure-four shape.
- Kneeling Hip Flexor Lunge Stretch — A static stretch held after your workout in a kneeling lunge to lengthen the hip flexors at the front of the pelvis and the front of the thigh.
Frequently Asked Questions
Can I stretch when my lower back feels sore?
If it's mild soreness from muscle fatigue, gentle stretching can help. However, if you have sharp pain or numbness shooting into the legs, it's safer to stop stretching and get a professional diagnosis first.
What areas does back stretching loosen?
It loosens the muscles around the spine (erector spinae), the lats on the sides of the back, the sides, and the connected front of the abdomen. Gently moving the spine with the cat-cow and lengthening the lats with side stretches is effective.
What's the most important thing to be careful about when doing lower-back and back stretches?
The key is to move slowly without momentum. For twists, keep the pelvis fixed and rotate from the chest, and for movements that extend the lower back, go only up to a pain-free height. Forcing through pain can actually cause injury.