Lower Back Stretch

Does your back feel tight after a day at your desk or after a heavy training session?

Take a few minutes to try this gentle lower back stretch which will ease things off.


  • Lie on your back and bring your legs up – knees over hips and shins parallel to the ceiling.
  • Scoot your hips off to the right and then lower your knees down to the left. When you look down your torso, your hips should be in line with the centre of your body.
  • Your arms should be out to the side, legs heavy. If you’re very tight, you might find it more comfortable to relax your legs if you place a cushion or folded blanket between your knees.
  • Try to keep your right shoulder heavy and for extra work turn your head gently to look down your right arm.
  • It might feel pretty tight to breathe when you first get into this! By taking a deep breath in, you’ll feel a stretch, and then feel a little release as you exhale. Keep breathing like this and relax into the pose.
  • Gently come back to the middle and repeat on the other side.
  • Hold the stretch for at least 20s on each side (or 5 breaths in and out).

Hope you enjoy!