Seated Lower Back Stretch

Seated Lower Back Stretch

The Seated Lower Back Stretch is a fantastic exercise that targets the muscles in your lower back, helping to increase flexibility and alleviate any tension or tightness you may be experiencing. This exercise is particularly beneficial for individuals who spend long hours sitting at a desk or have a sedentary lifestyle. To perform the Seated Lower Back Stretch, you'll start by sitting on a comfortable surface or a chair with proper back support. Begin by sitting up straight with your feet flat on the floor, and your hands resting on your thighs. To engage in the stretch, slowly start to lean forward from your hips, allowing your upper body to fold forward. Reach your hands towards your feet or the floor while keeping your back as straight as possible. You should feel a gentle stretch in your lower back and possibly the backs of your thighs. Remember to breathe deeply throughout the stretch, holding it for about 15 to 30 seconds. Be sure not to force the movement and only go as far as is comfortable for you. Over time, as your flexibility improves, you may find that you can reach further in the stretch. Incorporating the Seated Lower Back Stretch into your daily routine can help relieve lower back pain and improve your overall flexibility. However, if you have any existing back injuries or chronic pain, it's important to consult with a medical professional before attempting this stretch.


  • Sit on a flat surface or exercise mat with your legs extended straight in front of you.
  • Bend your right knee and place your right foot over your left leg, resting it on the floor on the outside of your left knee.
  • Twist your torso to the right, placing your left elbow on the outside of your right knee.
  • Use your left elbow to gently increase the twist, stretching your lower back.
  • Hold the stretch for 20-30 seconds while breathing deeply.
  • Release the stretch and repeat on the opposite side.

Tips & Tricks

  • Engage your core throughout the stretch to protect your lower back.
  • Inhale deeply as you sit up tall, and exhale as you fold forward into the stretch.
  • Maintain a neutral spine by avoiding rounding or arching your back during the stretch.
  • Hold the stretch for at least 15-30 seconds to allow your muscles to elongate.
  • Focus on relaxing the muscles in your lower back and hips as you stretch.
  • Avoid bouncing or jerking movements during the stretch to prevent injury.
  • Listen to your body and stop if you feel any sharp pain or discomfort.
  • Make sure to warm up before attempting the stretch to prepare your muscles.
  • Gradually increase the intensity of the stretch over time as your flexibility improves.
  • Consult with a fitness professional if you have any existing conditions or injuries.


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