A Human Web
Join

Stretching & mobility

Lower back stretch routine

Gentle movement often helps a back that feels stiff. Keep every position comfortable. New, severe or spreading back pain, or leg numbness, needs a clinician instead.

12 minBeginner7 movesA wallBack · Abs · Shoulders · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Cat-cow10 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  3. Sphinx pose (Salamba Bhujangasana)5 slow breaths
    Beginner · Back, Abs, Chest · 3D demoHarder: Cobra pose (Bhujangasana)
  4. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  5. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  6. Happy Baby (Ananda Balasana)45 s
    Beginner · 3D demo
  7. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoHarder: Plow pose (Halasana)

Tips

  • Smaller is fine: a comfortable range done daily beats a big range done once.
  • Stop for sharp pain, numbness or tingling.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Hip mobility routine

A 15-minute hip opener: 90/90 switches, windshield wipers, CARs, Cossack squats, frog and pigeon.

15 minIntermediate8 movesA wall

Questions people ask

How long does the lower back stretch routine take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 0 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.