Lower back issues are often the result of multiple factors, such as a stiff posterior chain, tight hip flexors, limited thoracic extension leading to compensations, and tense surrounding muscles that prevent this area from moving properly.
Hours of training, sitting at a desk, or repetitive movements can leave the lumbar spine stiff and sore. Targeted mobility work is one of the most effective ways to restore movement, reduce tension, and support performance in both sport and daily life.
The 5 Best Lower Back Stretches
These five lower back stretches can help relieve tightness, restore mobility, and support recovery:
The knight to hamstring stretch – Frees both hip flexors and the posterior chain dynamically.
Cobra to prayer – Works on lower back flexion and extension.
The breakdancer – Targets tension in the posterior chain.
Seated piriformis stretch – Reduces glute tightness that often limits pelvic motion.
Exercise 1/5: The Knight to Hamstring Stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hip of the back leg and a stretch in the hamstring of the front thigh
Instructions
• Phase 1: Wide lunge with your stomach pulled in and your torso straight
• Phase 2: Keep your front leg straight and lean your torso towards your front foot
• Maintain a slow and controlled rhythm while keeping your back flat
Targeted Areas
Hamstrings, Hips
Equipment Required
None
Exercise 2/5: Cobra to Prayer
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the abdominals, under the arms, and in the back
Instructions
• Phase 1: Lying down, palms on the ground, arms extended to lift the torso while keeping hips on the ground
• Phase 2: Hips pushed back to rest on the heels, arms extended forward, palms flat on the ground
• Slow and controlled transitions between the two positions
Targeted Areas
Shoulders, Traps, Lats, Hamstrings
Equipment Required
None
Exercise 3/5: The Breakdancer
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching at the back of your thigh and knee
Instructions
• Extend your leg flat
• Place your opposite foot against your thigh
• While rolled back, grab the foot of your extended leg
Targeted Areas
Hamstrings, Calves, Lumbar
Equipment Required
None
Exercise 4/5: The Rainbow Stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching under the arm and side of the torso
Instructions
• Seated, hips against the wall, legs extended and widely spread
• Arm extended overhead, torso leaning to the opposite side
• Position maintained with deep breathing
Targeted Areas
Obliques, Lats
Equipment Required
None
Exercise 5/5: Seated Piriformis Stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching in the middle of your butt
Instructions
• Sit with the leg crossed and foot flat
• Pull knee towards the opposite shoulder
• Keep back flat and torso facing crossed leg
Targeted Areas
Glutes, Hips, Lumbar
Equipment Required
None
Why your Lower Back Might be Causing You Problems
Lower back tightness is often a result of a lack of balance between the muscles around the area.
Hip flexors: Prolonged sitting shortens these muscles, increasing tension in the lumbar spine.
Hamstrings and posterior chain: Limited flexibility here often shifts strain to the back.
Glutes: Weak or tight glutes can reduce pelvic control, causing compensations.
Anatomy of the Lower Back and Mobility Connection
The lumbar spine consists of five vertebrae built for stability more than rotation. When hips or thoracic spine lack mobility, the lower back often takes on excessive movement. This imbalance is a frequent cause of pain. Mobility routines targeting hips, glutes, and core muscles help restore balance and support spinal health.
Performance Benefits of Better Lower Back Mobility
Improved movement efficiency. Less compensation from tight tissues.
Reduced soreness. Muscles share workload more evenly.
Enhanced training longevity. Supports recovery and reduces breakdown.
Better posture. Stronger control over pelvis and spine alignment.
Recovery Strategies that Complement Stretching
Soft tissue massage or rolling. Helps circulation and releases knots.
Active recovery sessions. Low-intensity movement promotes blood flow.
Strength work. Core and glute training improves support for the lower back.
Consistent mobility practice. Short daily sessions are more effective than occasional ones.
Table: stretches and their primary targets
Stretch
Key Target Area(s)
Primary Benefit
Knight to hamstring stretch
Hip flexors, Hamstrings
Frees the hips and posterior chain
Cobra to prayer
Lumbar spine, Abdominals
Improves flexion and extension
Breakdancer
Posterior chain, Glutes
Relieves tension in back muscles
Rainbow stretch
Core stabilisers
Promotes relaxation and mobility
Seated piriformis stretch
Glutes, Pelvis
Restores pelvic motion, reduces strain
FAQs
How often should I stretch my lower back? Short, daily routines are most effective. Even 5–10 minutes can support recovery and mobility.
Is it safe to stretch if my lower back is sore? Gentle stretching is commonly used for soreness, but avoid forcing movements. If pain is sharp or persistent, seek medical advice.
Can stretching improve sports performance? Yes. Improved mobility helps your body move efficiently, reducing strain and supporting consistent performance.
What else can support lower back health? Strengthening the core and glutes, improving posture, and balancing training with recovery all contribute.
