The seated lower back stretch is a gentle stretch performed sitting in a chair where you fold forward and let your torso hang down between your knees. The position uses gravity to decompress the lower back and stretch the entire spine. It is one of the simplest stretches for relieving back tension at work or home.
Muscle Group
Back
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Decompresses the lower back gently
- Stretches the entire spine
- Practical for office settings
- No equipment needed beyond a chair
- Relieves daily back tension
- Calming and grounding
How to perform
- Sit on the edge of a chair with feet flat on the floor, slightly wider than shoulder-width.
- Sit up tall with chest lifted.
- Slowly fold forward at the hips, letting your torso drop between your knees.
- Let your arms hang toward the floor or rest on your shins.
- Let your head hang heavy. Allow gravity to decompress your spine.
- Feel the gentle stretch through your lower back and posterior chain.
- Hold for 30 to 60 seconds. Breathe deeply.
- Slowly roll up to seated, vertebra by vertebra.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary