How to Stretch Your Lower Back Safely

A stiff lower back has a way of announcing itself at the worst moments: getting out of the car, bending to tie a shoe, standing up after a long film. For everyday stiffness, gentle stretching is one of the simplest things you can do for yourself, and it needs nothing more than a bit of floor and a few quiet minutes.

The key word is gentle. Your lower back carries a lot of load, and forcing a stretch tends to make muscles tighten up rather than relax. This guide covers the ground rules, five beginner-friendly stretches, and the situations in which you should check with a doctor before doing any of them.

Before you begin

If your back pain started after a fall or accident, if you have had recent surgery, if you are pregnant, or if you have a condition affecting your bones or joints, ask a doctor or physical therapist which movements suit you before trying a new routine. The same goes for anyone whose pain is severe or getting worse.

For everyone else, a few principles keep stretching comfortable:

• Warm up first. A few minutes of walking around the house or marching on the spot gets blood moving into the muscles.
• Move slowly. Ease into each position and come out of it just as slowly.
• Aim for mild tension, never pain. You should feel a pleasant pull, not a sharp or burning sensation.
• Keep breathing. Holding your breath makes the body brace. Let each out-breath help you soften a little further.
• No bouncing. Small jerky pulses at the end of a stretch can strain the tissues you are trying to relax.

Five gentle stretches

1. Knee hug

Lie on your back with both knees bent and feet flat. Draw one knee toward your chest, holding it behind the thigh or just below the knee. Keep the other foot on the floor. Stay for a few slow breaths, then switch sides. When that feels easy, you can try bringing both knees in together.

2. Pelvic tilt

Still lying on your back with knees bent, gently flatten the small of your back toward the floor by tightening your stomach muscles and tipping your pelvis slightly. Hold for a breath or two, then relax. This is less a stretch than a way to wake up the muscles that support your spine, and many people find it soothing.

3. Cat and cow

Come onto your hands and knees, hands under shoulders and knees under hips. As you breathe out, round your back toward the ceiling and let your head drop. As you breathe in, let your belly sink gently and lift your gaze. Move slowly between the two shapes several times, staying within a comfortable range.

4. Child's pose

From hands and knees, sit your hips back toward your heels and let your chest lower toward the floor, arms stretched forward or resting by your sides. Widen your knees if that is more comfortable. Rest here for several breaths and feel the back of your body lengthen.

5. Lying twist

Lie on your back with knees bent, arms out to the sides. Let both knees fall slowly to one side while your shoulders stay relaxed on the floor. Only go as far as feels easy, and place a cushion under your knees if they do not reach the ground. Hold for a few breaths, bring the knees back to the middle, then repeat on the other side.

A simple order to follow

Step	Stretch	Main area
1	Pelvic tilt	Deep stomach and lower back muscles
2	Knee hug	Lower back and buttocks
3	Lying twist	Sides of the back and hips
4	Cat and cow	Whole spine
5	Child's pose	Lower and middle back

Working from lying down to kneeling means you only get up from the floor once. Many people like doing this sequence in the morning, when the back tends to feel stiffest, or in the evening to unwind.

Making it a habit

Short and regular usually beats long and occasional. A few minutes on most days is easier to keep up than one big session at the weekend. Stretching also works best alongside the rest of your day: how you sit, how often you get up, and how much you walk all affect your back. If you spend hours at a desk, our guide on how to improve your posture at a desk covers the setup side of the picture.

When to stop

Ease off and come out of the position if a stretch causes sharp pain, if pain travels down your leg, or if you feel numbness or tingling. A stretch that makes you feel worse afterwards is not the right stretch for you at the moment.

See a doctor if …

• your back pain followed a fall, accident or injury;
• you have numbness, tingling or weakness in one or both legs;
• pain is severe, getting worse, or not improving after a few weeks;
• you also have a fever, feel unwell or are losing weight without trying;
• pain is worse at night or keeps you from sleeping.

Get urgent medical help straight away if back pain comes with numbness around the buttocks or genitals, or with new problems controlling your bladder or bowels.