Lower Back Stretches for Gentle Relief
Comfortable floor stretches for low-back stiffness, glutes, hips, and recovery.
Low-back tightness often improves when the hips, glutes, hamstrings, and breath settle together. The goal is comfort, not maximum range.
- Stretches
- 7
- Routines
- 3
- Avg.
- 2m
Stretches
Best lower back stretches
Knees to Chest
Hug both knees in and breathe into the low back without forcing the range.
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Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
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Child's Pose Side Reach
Sink hips back and walk both hands to one side to open the low back and side ribs.
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Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
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Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
View stepsRoutines
Guided routines that include this area
Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
FAQ
What is a gentle stretch for lower back tightness?
Knees to chest, constructive rest, supine twist, and child’s pose side reach are good low-intensity starting points.
When should I avoid lower-back stretching?
Avoid pushing through acute pain, numbness, weakness, or symptoms that travel down the leg. Seek medical advice for those signs.