Two Simple Lower Back Stretches to Try at Home
If your lower back feels tight, compressed, or pinchy, these two simple stretches may help you feel more comfortable. They target two common problem areas: spinal compression and tight hip flexors.
Why Your Lower Back May Feel Tight
Lower back discomfort can sometimes come from a combination of stiffness through the spine and tight muscles around the hips.
When your back feels compressed, creating more length through the spine can help you feel looser. Tight hip flexors can also pull the pelvis forward and increase the arch in your lower back, which may add more tension.
These two stretches are designed to address both areas.
Move 1: Countertop Lower Back Decompression
This stretch uses your body weight to create gentle traction through the lower back.
How to do it
Stand facing a countertop, sink, or sturdy surface.
Hold onto the edge with both hands.
Walk your feet backward.
Push your hips farther back than your ankles.
Let your body weight gently pull your lower back long.
Relax your arms while keeping a secure grip.
Breathe slowly into your belly.
You can also gently wiggle your hips from side to side if that feels comfortable.
Key form cue
Think about creating as much distance as possible between your tailbone and the top of your head.
How long
Hold for about 60 seconds.
Important
Come out of the stretch slowly. Use your arms and core to help yourself return upright instead of suddenly standing up or rounding your lower back.
Move 2: Standing Hip Flexor Stretch
Tight hip flexors can pull the pelvis forward and create a larger arch through the lower back. This stretch helps open the front of the hip while keeping the pelvis in a better position.
How to do it
Stand beside a countertop for support.
Step the foot closest to the countertop forward.
Step the opposite foot backward into a staggered stance.
Keep your hips facing straight ahead.
Squeeze your glutes.
Tuck your pelvis slightly.
Slowly shift your body forward until you feel a stretch through the front of the back hip.
Key form cue
Do not arch your lower back as you move forward.
Keep your glutes engaged and your pelvis tucked so the stretch stays in the hip flexors instead of moving into your lower back.
Make the Hip Flexor Stretch Deeper
If the basic version feels comfortable:
Reach the arm on the stretching side overhead.
Gently lean to the opposite side.
Keep your pelvis tucked.
Breathe and relax into the stretch.
This can help you feel the stretch extend higher through the front of the hip and side of the body.
How long
Hold for about 1 minute on each side.
Your Simple Lower Back Routine
Try:
Countertop decompression: 60 seconds
Hip flexor stretch: 60 seconds per side
Move slowly and stay within a comfortable range.
Conclusion
If your lower back feels tight, these two stretches are a simple place to start. The countertop stretch helps create gentle length through the spine, while the hip flexor stretch helps reduce tension pulling on the pelvis. Practice both with control, breathe slowly, and avoid forcing either position.