Low back stretching is a common intervention performed during low back rehabilitation. Stretching is prescribed to increase muscle length and improve the range of motion of your low back.

Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map. 

Special note: Standing up straight, in a correct posture, lean against the wall with your right shoulder. Slowly bring your right hip towards the wall until you feel a stretch in your low back. Hold this position for 15-20 seconds. Slowly bring your hip back to neutral. Repeat this on the opposite side. Stretching should not be too powerful or painful as this can have harmful effects. Make sure you feel for a stretch in your back while practicing this exercise. In other words, move until you feel that the muscle stretches and stop before you feel a pain signal. If you experience lower back pain or middle back pain, always consult your healthcare professional  first before continuing with this exercise.

List of conditions which may benefit from this exercise

A diagnosis or exercise prescription for the following conditions can only be done by a medical doctor or your healthcare professional . This list has merely been given to discuss this with your therapist.

• Mechanical low back pain, middle back pain, upper back pain, neck pain, pelvic pain.
• Low back herniated disc, sciatica

General tips for lower back exercises

1. Frequency: Stretching exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more exercises than daily is not always necessary. Please discuss this with your healthcare professional .
2. Combine: Do not only do one exercise a time, but combine them with similar exercises to have a more powerful effect. As an average a total of 3-4 mobility exercises can be advised.
3. Warming up: These low back exercises should preferably not be done within the first 5-10 minutes of getting out of bed in the morning. For example walking around or taking a shower is enough to promote blood flow and start up mobility. Hereafter gently starting with mobility exercises is possible.
4. Low back pain: Pain is a warning signal, therefore never ignore pain. Mobility exercises should be done with care since this may worsen your complaint. Do not continue with this exercise if you experience low back pain, please ask your healthcare professional  for more information.
5. Speed: Do not rush. This exercise should be done slowly.
6. Stay alert: think about doing the exercise rather than performing the exercise automatically.
7. Perform smooth and gentle: Avoid bouncing while slowly moving into the stretch.
8. Wear comfortable clothes while exercising.
9. Move freely: Always exercise on a clean and flat surface with enough space to move freely.
10. Low back pain risk factors: Change your life style to prevent or minimize low back complaints. People who smoke are more likely than people who do not smoke to have low back pain. Smoking may result in occlusion of the arteries, which is associated with low back pain.

Did you know?

An episode of low back pain can result in muscle weakness. In order to restore the muscle balance, exercises should be chosen carefully.