Back · 3½ min

Lower Back Stretches

Gentle stretches to release a tight lower back after sitting or training. A calm routine of about four minutes to help the muscles around your spine let go.

3½ min
5 exercises
No equipment needed

Do this routine in the Prep app

Get Lower Back Release as a guided, timed session — with every move demonstrated and adjustable to how you feel.

Download on iOS

Scan to download

1
Cat-Cow
30s
On all fours, alternate arching and rounding the spine.
How to do it
1. Start on all fours, hands under shoulders and knees under hips, with fingers spread. Inhale and gently lower your belly while lifting your chest and tailbone. Keep your neck long and look slightly ahead.
2. Exhale, press into your palms and round your back, tucking your tailbone and letting your chin lower gently. Keep flowing between cow and cat with your breath for the prescribed time, or finish when you are ready.
Why it matters
Explore gentle rounding and arching through your spine.
How it should feel
A gentle change between rounding and arching along your back, without forcing the neck or lower back.
Make it easier or harder
EasierTry it seated. Sit with hands on your knees and make a smaller round and arch.
When to stop
Stop if the movement causes pain.
2
Child's Pose
30s
Ease your hips towards your heels and reach your arms forwards from kneeling.
How to do it
1. Start on your hands and knees. Bring your big toes together, keep the tops of your feet down, and separate your knees comfortably.
2. Ease your hips back towards your heels as you walk your hands forward and lower your torso between your thighs.
3. Rest your forehead on the mat with your arms long and palms down. Keep your neck relaxed and breathe slowly for the prescribed time. Use a folded blanket under your forehead if needed.
Why it matters
Take a supported pause with your arms reaching and your hips resting back.
How it should feel
A broad, comfortable stretch through the back, sides and shoulders.
Make it easier or harder
EasierAdd support. Use a folded blanket under the forehead or between hips and heels.
When to stop
Stop if you feel sharp pain.
3
Figure Four (Supine)
1m
Lie on your back, cross one ankle over the other thigh and gently draw the supporting leg in.
How to do it
1. Lie on your back with both knees bent and feet flat. Rest your head, shoulders and pelvis on the mat.
2. Rest your right ankle on your left thigh, just above the knee. Flex the right foot and let the right knee open comfortably.
3. Lift your left foot slightly. Reach your right arm through the opening between your legs and your left arm around the outside. Join your hands behind the left thigh.
4. Keep the same grip and gently draw the left thigh closer until you feel a comfortable stretch in the right glute. Keep your head and shoulders down. Release and lower the left foot before uncrossing and repeating on the other side; in a timed routine, switch at the cue.
Why it matters
Stretch the outer hip while the floor supports your body and removes the need to balance.
How it should feel
A comfortable stretch through the outer hip and glute of the crossed leg.
Make it easier or harder
EasierLeave the foot grounded. Hold the crossed-leg position without pulling the thigh in.
HarderDraw the thigh closer. Use a small increase while the pelvis stays level.
When to stop
Stop for back pain, knee or hip pain, pins and needles, or symptoms travelling down the leg.
4
Happy Baby
30s
Lie on your back with knees open and support your feet or shins.
How to do it
1. Lie on your back and draw both knees towards your chest. Rest your hands on your shins and keep your head and shoulders supported.
2. Open your knees comfortably towards your armpits, supporting your shins. Raise your feet so your ankles are above your knees and your soles face upward.
3. Reach inside your knees to hold the outside edges of your feet, or keep holding your shins. Let your head, shoulders and tailbone rest comfortably on the mat. Breathe slowly for the prescribed time without pulling hard.
4. Optional: keep holding your feet or shins and gently rock a little from side to side. Keep your head supported and your back relaxed. Use small, comfortable movements, or remain still for the rest of the stretch.
Why it matters
Explore hip opening while the floor supports your back and shoulders.
How it should feel
A broad, gentle stretch through the inner hips and groin.
Make it easier or harder
EasierHold the thighs or shins. Bring the support closer rather than reaching for the feet.
5
Supine Twist
1m
Lie on your back and lower both bent knees gently to one side.
How to do it
1. Lie on your back with your knees bent and feet on the mat. Open your arms out in line with your shoulders, resting them in a comfortable T. Let your head rest in a comfortable neutral position.
2. Bring both bent knees towards your chest, keeping your knees and feet together. Slowly lower them to your right only as far as comfortable, with your upper back and shoulders resting easily. Use a folded blanket under the knees if needed, and breathe steadily in the gentle stretch.
3. After the hold, or at the side-switch cue in a routine, slowly bring both knees back to centre before lowering them together to your left. Keep your head and shoulders comfortable and use support under your knees if needed. When you finish, return to centre and place both feet on the mat.
Why it matters
Explore a gentle trunk rotation with your head and upper body supported.
How it should feel
A gentle stretch around the outer hip, lower back or chest.
Make it easier or harder
EasierSupport the knees. Rest them on a pillow or folded blanket.
HarderLet the knees settle lower. Use a small change only while the shoulders stay comfortable.
When to stop
Ease out if the twist causes pinching or pain.