Lower Back Stretch
This floor stretch eases the erector muscles that run alongside the spine, typically by drawing the knees toward the chest or folding into a resting position until the lower back softens and lets go. It is the standard cool-down and desk-break release for the most complained-about region in fitness. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 2 holds × 20–30 s | as needed |
| Muscle | 2–3 holds × 30–45 s | as needed |
| Endurance | 2 holds × 60–90 s (evening wind-down) | as needed |
Level — Beginner
Beginner — a release, not a challenge; effort above 'gentle' is counterproductive here.
Proper form — 5 cues
- Lie on your back and draw both knees gently toward the chest, hands behind the thighs.
- Let the lower back round softly and settle toward the floor — invite it, never force it.
- Keep shoulders, jaw, and hands relaxed; tension anywhere upstream keeps the back guarded.
- Rock gently side to side a few centimetres if it feels good — a light massage across the spine.
- Come out slowly: feet down first, then roll to one side before sitting up.
Breathing: Slow belly breaths; aim each exhale at the exact spot that feels tightest.
The 3 mistakes Maddy corrects most
Common questions
Will stretching fix my lower-back tightness for good?
Stretching reliably eases the symptom in the moment; the lasting change usually comes from the other side of the coin — a trunk and hip strong enough that the back stops guarding. Pair releases like this with core strengthening and regular movement breaks, and the tightness tends to return less often.
When should I stretch my lower back?
After training, during long sitting spells, and before bed are the high-value windows. First thing in the morning, go gently — the spine's discs are most fluid-filled after sleep, so keep early-day holds soft and short rather than deep and forced.
Knees to chest or child's pose — which is better for the low back?
Both bias the same region through gentle spinal flexion; lying knee hugs suit people whose knees dislike deep kneeling, while the kneeling fold adds a lat and shoulder stretch for free. Comfort is the tiebreaker — the position you will actually hold for a minute is the better one.
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