The lying lower back stretch is a gentle supine stretch where you lie on your back, draw both knees to your chest, and gently rock side to side or hold the position. It decompresses the lumbar spine, stretches the glutes and lower back, and is one of the most accessible stretches for relieving back tension.
Muscle Group
Back
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Decompresses the lumbar spine
- Stretches the lower back and glutes
- Relieves back tension and tightness
- Gentle enough for daily use and rehabilitation
- No equipment needed
- Calming and restorative
How to perform
- Lie flat on your back with knees bent and feet flat on the floor.
- Bring both knees toward your chest. Wrap your arms around your shins.
- Gently pull your knees closer to your chest. Feel the stretch through your lower back.
- Keep your head and shoulders relaxed on the floor.
- Hold for 20 to 30 seconds. Breathe deeply.
- For variation, gently rock side to side to massage the lower back.
- Release slowly. Lower one foot at a time back to the floor.
- Repeat two to three times.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary