Lower-Back Stretch
Relieve lower back tension with this simple stretch. Perfect for all fitness levels!
The Lower-Back Stretch mainly works the lower back and core, with help from the back. You'll need: pull up bar.
Required Equipment
Lower-Back Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Lower-Back Stretch Variations and Alternatives
How to do the Lower-Back Stretch
Stand facing a fixed bar that is set at about chest height.
Grasp the bar with both hands at shoulder-width apart, with palms facing down.
Take a step back so your arms are fully extended and you feel a stretch in your back and shoulders.
Slowly bend at the hips, keeping your back straight, until your torso is parallel to the ground or as close as is comfortable.
Keep your knees slightly bent, and make sure your legs and feet are shoulder-width apart for balance.
Hold onto the bar firmly and allow your torso to hang back slightly to deepen the stretch in your back muscles. Make sure not to overextend or put too much pressure on your shoulders.
Hold the stretch for 15-30 seconds or as directed, breathing deeply and relaxing into the stretch.
Carefully release the bar and return to the standing position.
Repeat the stretch if desired, ensuring you keep good form throughout each repetition.
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Lower-Back Stretch FAQs
What muscles does the Lower-Back Stretch work?
The Lower-Back Stretch mainly works the lower back and core, with help from the back. The main muscles are the erector spinae and transverse abdominis.
What equipment do you need for the Lower-Back Stretch?
Pull up bar.
What are some Lower-Back Stretch variations and alternatives?
Similar exercises include the Bench Back-Bend Stretch, Bodyweight Standing Back Stretch, Hang Dead Stretch and Hang Bar Back Stretch.
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