Seated Lower Back Stretch

Seated Lower Back Stretch

The seated lower back stretch is a gentle yet effective exercise that targets and stretches the muscles of the lower back. This exercise can be done in the comfort of your own home or at the gym, making it an accessible option for individuals of all fitness levels. By performing the seated lower back stretch, you can help alleviate tension and improve flexibility in the muscles of your lower back. This can be particularly beneficial for those who spend long hours sitting or have a sedentary lifestyle. Stretching the lower back can also help to improve posture, reduce lower back pain, and enhance overall range of motion. To perform the seated lower back stretch, you will need a sturdy chair or bench. Sit tall with your feet flat on the floor, shoulder-width apart. Slowly hinge forward at the hips, allowing your torso to hang between your legs. Maintain a neutral spine and focus on feeling the stretch in your lower back. Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the stretch. Repeat for 2-3 sets. Remember to listen to your body and never force a stretch beyond your comfort level. It's important to warm up before attempting any stretching exercises, as cold muscles are more prone to injury. Incorporating the seated lower back stretch into your routine a few times per week can help promote a healthy, flexible lower back, ultimately enhancing your overall fitness and well-being.


  • Sit upright on a chair with your feet flat on the ground and shoulder-width apart.
  • Extend your arms forward, parallel to the ground, and interlace your fingers.
  • As you exhale, slowly round your back, pushing your chest towards your thighs.
  • Hold the stretch for 15-30 seconds, feeling a gentle pull in your lower back.
  • Inhale and slowly return to the starting position.
  • Repeat the stretch 2-3 times, ensuring to breathe deeply throughout the movement.

Tips & Tricks

  • Focus on deep breathing to help relax your muscles during the stretch.
  • Engage your core muscles to support your spine throughout the stretch.
  • Gradually increase the intensity of the stretch by extending your arms further.
  • Maintain good posture throughout the stretch, keeping your back straight.
  • Take your time and hold the stretch for 20-30 seconds on each side.
  • Perform the seated lower back stretch after a workout to help cool down.
  • Listen to your body and only stretch as far as is comfortable for you.
  • Use a towel or band to assist with the stretch if necessary.
  • Stretch both sides of your lower back evenly to maintain balance.
  • Incorporate this stretch into your regular routine to improve flexibility and prevent lower back discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine