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Stretches

Lower back stretches

Gentle stretches and mobility for a stiff lower back: cat-cow, child's pose, twists and knee hugs. New, severe or spreading back pain needs a clinician, not a stretch.

69 moves56 with 3D demosBeginner 37Intermediate 17Advanced 15

Beginner lower back stretches 37

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentElephant Walks demonstrated on the 3D figure3D demoElephant WalksBeginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentHappy Baby (Ananda Balasana) demonstrated on the 3D figure3D demoHappy Baby (Ananda Balasana)Beginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentHip hinge fold demonstrated on the 3D figure3D demoHip hinge foldBeginner · No equipmentHip Windshield Wipers demonstrated on the 3D figure3D demoHip Windshield WipersBeginner · No equipmentLegs up the wall (Viparita Karani) demonstrated on the 3D figure3D demoLegs up the wall (Viparita Karani)Beginner · A wall

Intermediate lower back stretches 17

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentLizard Pose (Utthan Pristhasana) demonstrated on the 3D figure3D demoLizard Pose (Utthan Pristhasana)Intermediate · No equipmentPigeon preparation (Eka Pada Rajakapotasana prep) demonstrated on the 3D figure3D demoPigeon preparation (Eka Pada Rajakapotasana prep)Intermediate · No equipmentPyramid pose (Parsvottanasana) demonstrated on the 3D figure3D demoPyramid pose (Parsvottanasana)Intermediate · No equipmentReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentSeated forward fold (Paschimottanasana) demonstrated on the 3D figure3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipmentSegmental Roll Down demonstrated on the 3D figure3D demoSegmental Roll DownIntermediate · No equipment

Advanced lower back stretches 15

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentMarichyasana DAdvanced · No equipmentRevolved Triangle (Parivrtta Trikonasana)Advanced · A stepTortoise Pose (Kurmasana)Advanced · No equipmentWheel Pose (Urdhva Dhanurasana)Advanced · No equipmentDrop-Back to WheelExpert · A wallKing Dancer Pose (full Natarajasana, both hands overhead)Expert · No equipment

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Questions people ask

What are good lower back stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Cat-cow, Chair pose (Utkatasana). There are 37 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do lower back stretches at home without equipment?

Yes. 53 of the 69 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Cat-cow, Chair pose (Utkatasana).

What are the hardest lower back stretches?

Moves graded advanced or expert include Drop-Back to Wheel, King Dancer Pose (full Natarajasana, both hands overhead), One-Legged King Pigeon (Eka Pada Rajakapotasana, full). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.