Daily Stretch Routine for Your Lower Back

So many of us feel it – that tightness of the lower back. The daily tasks we do can easily cause strain, so the key is the keep the muscles and ligaments of the area strong and limber. Here is our recommended routine that doesn’t take much time and can be done daily. Before you get started, though, if you are suffering with acute or chronic pain, be sure to schedule a consultation with one of our specialists before you start any exercise routine. 

Knee to Chest

Lay on your back with your knees bent and feet flat on the floor. Wrap your hands around one knees and pull towards your chest while keeping your other foot on the floor. Hold for 15 seconds, then alternate. Repeat 2-3 times. 

Knee Rotation

Remaining on your back with your feet on the ground, bring the knees together. Slowly allow the knees to drop to one side as low as you can comfortably bring them. Hold for 15 seconds, then rotate to the other side and hold again. Repeat 2-3 times. 

Hip Bridge

In the same starting position as the two previous exercises, with feet flat on the floor, lay your hands to the ground palms down. Slowly raise your hips to the sky while tightening your belly, creating a straight line from your knees to your shoulders. Hold for 10-15 seconds and slowly lower your hips. Repeat 5 times. Increase repetitions as you progress. 


Rotate onto your hands and knees, with your hands under your shoulders and your back flat. Slowly round your back towards the sky, while tightening your belly, easing your head down towards the space between your arms. Hold for 10 seconds, the slowly reverse the movement, bringing your abdomen down towards the floor and your head up glancing up towards the sky. Hold for 10 seconds. Repeat 3-5 times. 

Knee to Elbow

In the same staring position as Cat/Cow, extend your right hand out in front of you and your left leg out behind you. Slowly bring your right elbow and left knee toward each other while rounding your back, then extend them back away. Repeat 5 times, then move on to the other side (left arm, right leg)

Knee Hug

In the final move, roll back on to your back. Bring both knees up to your chest and wrap your arms around them, hugging them close to you. Rock your body left to right. Hold for 15 seconds. Release your knees and extend your legs out, then repeat the knee hug. Repeat two more times. 

Try these exercise for a week or two and let us know how you feel! If you have any questions, we’re always ready to help you feel your best. Give one of our conveniently located offices a call.