Let’s face it: modern life has most of us sitting way more than we should. Whether it’s hours at a desk, long commutes, or binge-watching the latest series, all that sitting can leave our lower backs feeling stiff and uncomfortable. Luckily, you don’t need to stay stuck in this discomfort. At Marko Physical Therapy, we’re here to help you move better and feel your best, starting with five effective stretches to loosen up your lower back.
These stretches are perfect for sneaking into your day, whether you're at work, home, or the gym. Remember to breathe deeply and move gently—your body will thank you!
Trunk Rotation (Yoga Spine Twist)
A simple twist can do wonders for your spine!
Chair Version:
Sit on a chair with feet flat and arms at your sides.
Rotate your upper body gently to the right, looking over your shoulder.
Place your right hand on the back of the chair and your left hand on your right thigh.
Keep your sit bones grounded and hold the stretch as you breathe deeply.
Return to center and repeat on the left side.
Floor Version:
Lie on your back with knees bent and pulled toward your chest.
Let your knees fall to one side while turning your head to the opposite side.
Rest your arms in a “T” position for added support.
Stay here as long as it feels good, then switch sides.
Child’s Pose (Prayer Stretch)
This yoga classic isn’t just calming—it’s great for your back, too.
Kneel with your big toes touching and knees slightly apart.
Lower your hips toward your heels and stretch your arms forward.
Rest your forehead on the ground and feel your spine gently elongate.
Take slow breaths, letting tension melt away with every exhale.
Half-Kneeling Hip Flexor Stretch
Tight hip flexors often contribute to lower back stiffness—this stretch targets them directly.
Start in a kneeling position and step one foot forward into a lunge position.
Keep your front knee bent at 90 degrees and your back shin pointing straight down.
Place your hands on your hips and slightly tuck your pelvis under to engage your glutes.
Shift your weight forward until you feel a stretch in the hip flexor of your back leg.
For a deeper stretch, lift the arm on the same side as your back leg overhead and lean slightly away.
Cat-Cow Stretch
This dynamic movement is perfect for warming up your spine and improving flexibility.
Begin on all fours with wrists under shoulders and knees under hips.
Inhale as you round your back toward the ceiling (like a stretching cat), tucking your chin and pelvis.
Exhale as you arch your back, lifting your tailbone and chest toward the ceiling.
Flow between these positions, syncing your movement with your breath.ment today to keep you on the court and at the top of your game!
Supine Hamstring Stretch with a Towel
Tight hamstrings can pull on your lower back, making this stretch essential.
Lie on your back with knees bent and feet flat.
Bring one knee toward your chest and loop a towel around the ball of your foot.
Slowly straighten your leg toward the ceiling, holding the towel for support.
Breathe deeply, feeling the stretch along the back of your thigh.
Hold for 5-10 breaths, then switch sides.
Consistency is key when it comes to these stretches, so try to perform them daily for the best results. Remember, stretching should never be painful—listen to your body and move within your comfort zone. Combining these stretches with regular movement breaks throughout the day can help keep your lower back feeling great. At Marko Physical Therapy, we believe everyone deserves to move freely and without pain. If you’re struggling with lower back discomfort or other mobility challenges, our expert team is here to help. Contact us today to schedule a personalized assessment and get back to doing what you love.
Your movement matters—let’s keep it going.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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