StretchUp routine · Lower Back
Lower back stretches
Gentle stretches to ease and protect your lower back. 5 stretches, about 6 minutes, with a short pause to get into position between them.
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The stretches
6 min · Daytime
- 1
Knees to chest40 s - 2
Lying twist40 s · each side - 3
Cat–cow40 s - 4
Gentle cobra40 s - 5
Child’s pose40 s - 6Stillness45 s · to end the routine
Some stretches in this routine need extra care. Ask a professional first if you have:
- osteoporosis or low bone density (avoid deep rounding of the back and strong twists)
- a pregnancy (after about 16 weeks, don’t lie on your back or belly for long, and twist only gently)
- a hip replacement (deep hip bending, crossing the legs or turning the knee inward)
- recent back surgery or nerve pain down the leg
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
