03/19/2026
✨ Unwind Your Low Back in 6 Simple Stretches
If your lower back feels tight after long days sitting, driving, or workouts - try this quick reset.
Move slowly, breathe deeply, and hold each stretch for the time listed below.
1. Double Knee to Chest
Hold 45–60 seconds to gently decompress the low back.
2. Single Knee to Chest
Hold 30–45 seconds per side to stretch the glutes and lumbar spine.
3. Hip Opener
Hold 30–45 seconds per side and let the hip soften with each breath.
4. Supine Spinal Twist
Hold 45–60 seconds per side to release tension through the back.
5. Supine Figure Four
Hold 45–60 seconds per side for a deep hip and piriformis stretch.
6. Legs Up the Wall
Relax here for 2–3 minutes to reset the nervous system and unload the spine.
💡 Pro tip: slow breathing helps the muscles release faster.
Save this for your evening wind-down, post-workout recovery, or after a long day of sitting.
