Lower Back Stretches
Erector Spinae



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Lower back stretches that'll help prevent back injuries. Instructions and videos to prepare your back muscles for exercise and everyday activities.

The Stretching Handbook

The Stretching Handbook
A quick reference guide of 135 clear photos of every possible major stretching exercise.
Click here for more information

There are many muscles in your back. Big or small, they all have specific jobs to do. The 2 main groups that come into play in your lower back, are:

  • Erector Spinae Group - this is actually 3 groups of 3 muscles.
  • Transversospinalis Group - group of 5 muscles, of which Multifidus and Rotatores run into your lower back.

These deep back muscles are so important for many areas of our lives. It's when they are weak or tight, that lower back problems occur.

The problem is that it's easy for them to tighten and weaken. Sitting all day with poor posture will do it quick time.

The 2nd problem, is that we use our deep back muscles when they least expect to be used. Sudden bending, twisting or lifting will lead straight to an injury.

It's this combination that makes lower back injuries so common. But you can easily prevent this from happening, by doing lower back stretches. Make sure your muscles are warm before you stretch in your warm up.

If you regularly do the stretches outlined below, combined with back exercises (for injured and healthy backs), you'll give yourself the best chance to stay away from back pain.

These lower back stretches should be held for at least 10 seconds. Each stretch should range between comfortable and mild discomfort, no pain. Come slowly out of the stretch.

Lower Back Stretches

Here are various stretches for your lower back:

  • Lying Back Stretch
  • 1 - Lie on the floor, face up and legs relaxed.

    2 - Bend both knees up. Hold the back of your thighs and pull them towards your chest.

    3 - Feel the stretch in your lower back.

    Tip - Your hips should be slightly off the floor during the stretch.


  • All Fours Back Stretch
  • 1 - Get on to all fours (on your hands and knees), with your back straight.

    2 - Drop your head down (point your eyes towards your knees), and arch your back upwards (bring hips forward). Hold for 10 seconds and return to the start position.

    3 - Then lift your head up and arch your back down (stick your bum into the air). Hold for 10 seconds and relax. Feel the stretch in your lower back.


  • Standing Back Stretch
  • 1 - Stand up (feet pointing ahead). Fold your arms across your chest, holding on to opposite shoulders.

    2 - Keeping your feet still throughout, turn your shoulders to face the right. Hold for 10 seconds.

    3 - Return your shoulders to the middle. Then turn to face the left and hold for 10 seconds.

    4 - You should feel the stretch in your lower back and sides during the turns.


  • Total Back Stretch
  • This is a good stretch for your whole back, including the large Latissimus Dorsi muscle. I also find it very relaxing.

    1 - Kneel down and sit on your heels, preferably on a soft floor surface or exercise mat (to protect your knees).

    2 - Lean forward, stretch your arms out as much as you can and place your hands on the floor. Tuck your head down.

    3 - Feel the stretch in your back, some areas might be tighter than others.



    Enjoy your lower back stretches. Check out these videos people have submitted, to further guide you with your stretches:



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