Seated Lower Back Stretch
Step by step
How to perform
- Slowly lean forward from your hips, keeping your back straight, until you feel a gentle stretch in your lower back.
- Hold this position for about 20 to 30 seconds, breathing deeply to help your muscles relax.
- Slowly return to the starting position.
- Repeat this stretch 3 to 5 times, or as needed, to help alleviate lower back tension.
Overview
About this exercise
The Seated Lower Back Stretch is a beneficial exercise designed to alleviate tension and increase flexibility in the lower back region. It's ideal for individuals who spend long hours sitting or have lower back pain due to poor posture, aging, or injury. Incorporating this stretch into your routine can help improve your overall spinal health, reduce discomfort, and enhance your daily functional movements.
Coaching cues
Form tips
When stretching, lean forward from your hips, not your waist. A common mistake is bending at the waist which can put unnecessary pressure on the lower back. Keep your back straight and move in a slow, controlled manner to achieve a gentle stretch in the lower back and hamstrings.
Remember to breathe normally throughout the exercise. Holding your breath can cause tension in your body, reducing the effectiveness of the stretch. Inhale as you sit upright and exhale as you lean forward.
While a mild pulling sensation during a stretch is normal, you should never feel pain. If you do, it's a sign that you're pushing