This 30 second routine keeps your back pain free all day

Lower Back Stretches

written by
Joel Runyon
last updated
June 24, 2021

Feel that pain in your lower back? The scientific term for it is lumbago, but you're probably feeling it because you're sitting down all day. Whether you're new to remote work or you're a veteran - having good posture at work and home is essential if you're going to feel your best.

We've compiled a list of our favorite lower back stretches to help you work out the pain and feel better.

If you're feeling like you need coverage across your entire back, check our our back stretches page as well.

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lower-back-stretches
Joel Runyon
written by
Joel Runyon

Joel is the founder of IMPOSSIBLE and the founder of MoveWell. Joel founded MoveWell after sustaining an injury while running an ultra marathon on every continent. Joel is writes about mobility, pain management and health and wellness overall.

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Our Favorite Lower Back Stretches

Lying Quad Stretch

Lying quad stretches are easy to perform and great for all round tension and pain in your quads, knees or hips.
lying quad stretch demo
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Weighted T-Spine

Weighted T-Spine stretches are a little complex, requires a foam roller and bar to perform.
weighted t-spine stretch demo
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T Spine Smash

Powerful movement for back and lower back pain, requires a foam roller.
t-spine smash with foam roller demo
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Reverse Couch

The reverse couch stretch is great for hip, quad and lower back tension, needs a resistance band and something to hook it onto.
reverse couch stretch using band demo
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Pigeon Pose

Pigeon pose is a great multi purpose movement which works really well for sciatica and lower back pain.
pigeon pose stretch demo
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Glute Smash

The Glute Smash movement is great for hip, glute and lower back tension and pain.
glute smash foam roller demo
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Forward Fold

This simple pose is relaxing and great for a variety of issues from lower back pain, sciatica to piriformis syndrome.
forward fold movement
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Couch Stretch

This stretch is great for knee, groin and hip pain.
couch stretch demo using box
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More Lower Back Stretches Resources

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Related Types of Stretches

Ballistic
Achilles
Flexibility
Psoas
Tricep
Shin
Trapezius
Arm
Yoga
Carpal Tunnel
Calf
Leg
Hip Flexor
Jaw
Wrist
Shoulder
Sciatica
Quad
Piriformis
Neck
Morning
Knee
IT Band
Hip
Hamstring
Groin
Glute
Chest
Back

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