Do you often have pain when sitting? Then you should stretch your lower back and do it regularly! We'll show you the best back stretches you can do at home or in the office.
Everyone has probably experienced pain in the back. Especially people who spend many hours sitting are affected.
80% of Germans say they have had back problems at some time.
So you're not alone with your back pain.
We are all familiar with sayings like "Something hit me in the back" or "My back hurts".
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By the way, in the Middle Ages it was believed that a witch was responsible for lower back pain.
Today we know that we ourselves are to blame. Our lifestyle promotes problems with the back.
We sit a lot. And that is very strenuous for the back. Sitting too much makes our ligaments more porous and muscles harden from too little movement. This is just one of many health consequences of lack of exercise.
Too little exercise is the biggest risk factor for tension in the shoulders and lower back.
But we're going to put an end to back problems for a while. With simple exercises you can stretch your lower back and treat lower back pain.
No more neck pain! With these exercises you are rid of them once and for all!
Why you should stretch your lower back
And not at some point, but right now. Stretching exercises for the lower back are always worthwhile. Whether you're in pain right now, or even better, whether you want to prevent future pain.
One of the main reasons you should do stretches for your back is to maintain flexibility. If you don't move enough, you will become stiff and get pain in your neck and back.
You should stretch the lower back to keep the ligaments and vision supple. The workout improves the nutrient supply to the muscles.
If you stretch your back regularly, you are doing something good for the elasticity of your connective tissue. This reduces the risk of torn ligaments, stretched ligaments or tendonitis. At the same time, the likelihood of muscle injuries decreases.
Even those who tend to have a hollow back can stretch their lower back with targeted exercises. And thus improve their hollow back. Incidentally, the hollow back is very often caused by muscular imbalance. Those affected often have weak back muscles and strong abdominal or pomus muscles.
In a nutshell: Stretching your lower back really pays off. You can use it to fight back pain, prevent back injuries and train away the hollow back.
This is how you get rid of your hollow back for good!
How often you should exercise the lower back
If you are already in pain, exercises that stretch the lower back make sense daily or at least every 2nd day. If the tensions are very bad look at our Anti Lumbago Workout drop by and get a massage from a masseur.
The massage loosens the muscles, works against tense fascia and is incredibly good for you. You will definitely not regret it. :)
If you don't have acute pain or want to prevent it, you can stretch your lower back 2-3x a week.
If you want to get rid of your hollow back, you can also do the stretching exercises for your back every day.
For sportswomen it is important: train your back on non-training days or on days when you do not train your back. Stretching exercises for the back should not be done the day after the back workout. This is too strenuous for the back muscles.
Mega simple and super effective: back training without equipment
If you're short on time and looking for a quick workout, I can recommend these 5 gentle exercises for the back
13 effective exercises that stretch your lower back
Even very simple stretching exercises can help you relax the lumbar spine. And thus eliminate tension or, even better, prevent it from arising in the first place.
Those who can, do these exercises before any pain occurs. Prevention is always better than treatment!
The goals of back exercises are stretching and relaxing the lumbar region. So the lower back.
Would you have known these tricks to strengthen your lower back?
But what I can say about myself: It really does get better with time. When I first started stretching, it was terribly difficult. I realized how immobile I was - scary! 😅
I usually work out at home myself. The fitness platform Gymondo is great for that. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a workout mat and a little space in your living room.
There is a wide range of yoga sessions or stretching-only sessions.
You can do abs, legs, butt one day and legs and arms the next. Just put together whatever you feel like doing. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.
But now let's get to my favorite stretching exercises.
Laying down the upper body as a relaxation for the back
Goal: Relax lower back
For anyone in the office noticing tension coming on, here's this simple exercise that can stretch your lower back.
Roll the chair a little away from the desk so you have enough space for this office exercise.
- Sit up straight. Make sure that you can touch the floor with one toe and heel. And that your thighs and lower legs form a 90° angle.
- Now drop your upper body forward.
- Rest your upper body on your thighs.
- The hands are on the floor.
- Just let yourself really hang :)
- Breathe in and out deeply 5 times. Then return to the starting position and repeat the exercise.
Important: Do not tense your body. If you can't reach the floor with your hands, it's not so bad. After time you will become more flexible.
Simple exercises for the office that help against tension
Yoga pose: The cat / the cow
Goal: Stretch lower back
Looks funny, doesn't it? This yoga exercise is perfect for those who often suffer from back pain and want to fight the problem without equipment.
We start with the cat.
- Squat down on all fours.
- Hands are under your shoulders, knees under your pelvis.
- As you inhale, lift your chin.
- Tense the back and pull the shoulder blades together.
- Now make a cat hump. While doing this, push your back up in an arc.
- Pull the chin towards the chest and the shoulder blades apart.
Now for the cow.
- With the next inhale, lift your head.
- Come into a slight hollow back.
- Push the shoulder blades apart and the buttocks up a little.
Repeat the cat and the cow a few times. This exercise will help your spine to release tension and relieve pressure.
The very best asanas for the back at home!
Circling the hips as a stretching exercise
Goal: Relax lower back
If you sit a lot, you feel this especially in your lower back. With this exercise you can easily loosen your hips and back at work.
- Stand up straight and put your hands on your hips.
- Now draw circles with the pelvis.
- First small circles then larger and larger.
- Make sure that your legs and upper body do not swing along.
- Do this back stretching exercise clockwise for at least 15 seconds before swinging counterclockwise.
Want more? Start with the 30 Day Back Challenge!
The dog looking down for the lower back
Goal: Stretch lower back
This is a classic back exercise. You strengthen and stretch your back. At the same time you stretch your legs.
- Stand about shoulder-width apart on the exercise mat.
- Bend your upper body towards the floor.
- Make sure that your legs are straight. If possible, press your heels to the mat.
- The arms are stretched forward and the back is straight.
- Hold this back stretching exercise for at least 15 seconds. If you can't get your heels to the floor, stretch your legs by rocking them slightly.
Do you know the trick to finally get your fingers to the floor?
Bend leg in prone position
Goal: Relax lower back
After a long day at the office and the first signs of back tension, this exercise is really good for you.
- Lie on your stomach. Pull your left knee to your body at a 90° angle.
- Rest your head and arms on the exercise mat.
- Now press the pelvis against the floor. Now slowly tilt the pelvis to the right and left.
Do you feel a slight pulling in your back? Then you are doing the exercise correctly.
Wow! Never tense again, thanks to stretched fasciae
The cobra can stretch the lower back
Goal: Stretch lower back
The yoga exercise cobra is best for stretching the lower back. It doesn't matter if you do it with bent or bent arms. The point is to build up tension in the lumbar region.
- Lie down on belly.
- Slowly lift your upper body off the mat using the strength of your back.
- Feel the stretch and hold the position for at least 20 seconds.
Don't push yourself off the floor with full force and your hands!
With these 7 simple exercises you will become more agile from day to day!
The grasshopper
Goal: Stretch lower back
Continuing in the yoga animal kingdom is the grasshopper.
- Lie on your stomach. Place your hands parallel to your body. The palms face the ceiling.
- Lift your legs off the mat while tightening your buttocks.
- Now lift your head off the floor and tense your entire body.
- Hold the tension for at least 10 to 15 seconds. Then release in a controlled manner, take a deep breath and tense the body again. Do at least 3 repetitions.
Here's how you can make a DIY chili ointment for tension in just 5 minutes
The forward bend in a sitting position
Goal: Stretch lower back
A little relaxation for tense backs, offers this fitness exercise in a sitting position.
- Sit upright on the exercise mat.
- Stretch your legs sideways as far as you can. But make sure that they are not bent.
- Now lean forward with your upper body.
- The hands are stretched through and the fingertips point away from you.
Take your time to feel the stretch in your back. Lean forward very slowly. Hold the tension and stretch a little more after a few seconds.
These are the best living room exercises for the lower back!
Childs' Pose
Goal: Relax lower back
If you have pain in your lower back, you will like this exercise. It's ideal for taking the pressure off your vertebrae and listening to yourself for a bit.
- Kneel on the yoga mat. Place your buttocks on your heels.
- Rest your upper body on your thighs.
- Now stretch your arms forward.
- Put your forehead on the mat.
- And exhale deeply.
The forward bend as a stretch for the back
Goal: Stretch lower back
What looks quite simple, many adults can not. This is because the ligaments shorten if you do not stretch regularly.
- Stand upright on the mat.
- Bend your upper body towards your thighs.
- Your head is the extension of your spine.
- Let your body really hang out.
Ideally, your legs are extended and you can touch the floor. If you can't do that, you can do it with this Leg stretching trick learn
The pack posture for the back
Goal: Stretch lower back
In this exercise you can fold up really nice :) Like a small package.
- Lie on your back. Draw your knees to your chest.
- The thighs touch your belly.
- Wrap your arms around your lower legs. This way you can pull the legs even closer to you.
- Raise your shoulders and head off the floor.
- Now rock a little forward and backward. Make the back nice and round.
Spend at least 15 seconds in this position. Then stretch well and repeat the process.
Stretch the back while standing
Goal: Stretch lower back
This is a perfect exercise for your office gym program. Just take a step away from your desk for this one.
- Stand up straight. The back is straight. The shoulders are upright so that you do not form a hunchback.
- Put your hands on your hips. Push the pelvis forward a little.
- Lean back with your upper body and look towards the ceiling.
Hold the position for 10 seconds. After that, shake yourself and repeat the exercise stretching your lower back.
Bending forward in a sitting position
Goal: Stretch lower back
And finally, an exercise for advanced. If you can't stretch that far, go as far as you can. Please do not overstretch compulsively. That can then lead to even more pain.
- Sit on the mat and bend your legs.
- Reach through the legs with your arms and place your fingers at your feet.
- Your upper body is tilted forward.
- Breathe deeply in and out. And after a few seconds, try to go a little deeper.
How you can stretch the lower back even without exercises
Yes and no. You can take a few preventive measures against tension in your back. But you won't be able to avoid exercise and muscle building altogether.
Have you tried the back workout yet? Feels good, doesn't it? The tension should be better now. That motivates you to do exercises for your lower back on a regular basis. Doesn't it?
In the long run, you can stretch and strengthen your lower back if you take good preventive care. That means continuity and regular exercise.
Let's find out why you have low back pain in the first place. This is not just a way to combat the symptoms. If you get to the bottom of the cause, you can avoid back problems in the future.
3 Tips to help you prevent back pain:
1. move in your free time
Be honest with yourself: How much exercise do you really get per day? A rough guide is 10,000 steps per day or 30 minutes daily.
Our body was never made for sitting. And we really do that for hours every day. An average office worker spends around 80,000 hours in the course of his or her life.
Think about your daily routine for a moment: After getting up, we first sit down for breakfast, then we get into the car or take the public transport, we sit in the office until lunch break, then we get up briefly to sit down again. The afternoon follows: There we sit down again at the desk and in the evening on the sofa. This is a disaster for our backs.
More than half of all people worldwide do not manage to move more than 30 minutes a day. So it's no wonder that so many suffer from lower back pain.
Our tip: Do exercises that stretch the lower back regularly and move at least 30 minutes every day. This doesn't have to be extreme sports. Even a normal walk relaxes the muscles and is good for the back.
2. take regular breaks and stretch your back
The office is often hectic. Things can get really hectic. But take deliberate breaks. That, by the way, is the only positive thing about smoking: Smokers take breaks and at least move as far as the ashtray.
Non-smokers fall by the wayside, damaging their lumbar spine.
So you get more exercise in the office:
- If you're on the phone, take a walk around the office.
- Always take the stairs.
- Don't call colleagues, stop by and see them in person.
- Drink a lot. So you have to go to the toilet often. :)
- Go for a walk during lunch break
- Stretch regularly while sitting and check in with our Office Workout by
By the way, you also automatically have more movement if you use a Standing desk can work. You are constantly on the move. Sometimes your weight shifts to the right, to the left, to the front and then to the back. You also don't tense up as much when standing as you do when sitting. A standing desk can also help the Prevent hunchback.
3. pay attention to an upright posture
You should be aware of your posture not only at work but also in your free time.
Someone who walks and stands upright has a completely different charisma than someone who hangs his shoulders.
Take some conscious time and stand in front of the mirror. What is your posture?
When sitting in the office applies:
- The shoulders do not hang! They are rolled backwards.
- The neck is straight and stretched.
- The thighs and lower legs form a 90° angle.
- The legs are not crossed.
Our conclusion
Release your lower back tension by moving regularly. Exercises that stretch the lower back are optimal for preventing pain and relieving current tension.
If you have regular back pain, massages can be a very pleasant preventive measure.
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