Lower Back Stretch

stretchpelvis

Content last reviewed: 2026-07-06

The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.

Lower Back Stretch demonstration

How to do it

Sit on the floor with knees bent and feet forward.
Grab the backs of the knees, posteriorly tilt the pelvis, and lean forward to round the lower back.
The stretch should be felt in the muscles of the lower back.

Form cues

Activate the abdominals to posteriorly tilt the pelvis and help flex the lumbar spine.
Caution: People who have lower back pain should perform this stretch very gently and only once they are warmed up sufficiently. Discontinue immediately if any pain is felt.

Dosage

Hold the stretch for 15 to 20 seconds. Repeat 2 to 3 cycles at least once a day.
Progress: Perform this exercise standing by bending forward toward the toes.
Regress: Perform the exercise lying supine by hugging the knees to the chest.

Muscles worked

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: erector spinae

Strengthens: abdominals

Target muscles

Erector Spinae Abdominals

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)