8 lower back stretches to improve mobility

By Afiur
December 25, 2025

Child’s Pose

Child’s Pose gently stretches the lower back, hips, and spine while promoting relaxation. Holding this position allows tight muscles to release and helps ease lower back tension.Source: unsplash

Cat–Cow Stretch

This gentle yoga movement improves spinal flexibility by alternating between arching and rounding the back. It helps reduce stiffness and increases mobility in the lower back while encouraging better

Figure Four Stretch

This stretch targets the hips and glutes, which play a key role in lower back mobility. Releasing tension in these muscles can significantly reduce strain on the lower back.Source: unsplash

Knees-to-Chest Stretch

Pulling both knees toward the chest while lying on your back stretches the lower spine and relieves built up tension. This stretch is especially helpful after long periods of sitting.Source: unsplash

Pelvic Tilt

Pelvic tilts strengthen and stretch the muscles that support the lower back. This simple movement helps improve spinal stability while reducing stiffness in the lumbar region.Source: unsplash

Standing Back Extension

Gently leaning backward while standing helps counteract the effects of prolonged sitting. This stretch promotes spinal extension and improves overall lower back movement.Source: unsplash

Seated Forward Bend

Bending forward from a seated position stretches the lower back and hamstrings. Keeping the movement slow and controlled improves flexibility without placing strain on the spine.Source: unsplash

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Supine Spinal Twist

A gentle twist while lying on your back helps improve spinal mobility and releases tight muscles along the lower back. Twisting also encourages better range of motion in the spine.Source: unsplash

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