Stretches to Help Relieve Lower Back Tightness


While sitting or standing for long hours, do you start to feel tightness around your lower back? Below are a few stretches that can help alleviate some of that tightness.


1. Hip Circles

Start by standing with your feet apart slightly wider than your hips. You can place your hands on your hips and begin to move them gently from side to side. Slowly rotate your hips in one direction, making big circles.

Do this for at least 15-20 times and repeat in the opposite direction.


2. Windshield Wipers

While laying on your back, bend your knees and extend your arms out to your sides, perpendicular to your body. Slowly bring your knees down to your right side while turning your upper body to the left.

Bring your knees back up to your starting position and repeat with the opposite side.

Try this for 5-10 times.


3. Knees to Chest

Start by lying on your back with both legs extended. Bring your right knee to your chest with your fingers interlaced around your shin. Hold this position for 10-15 seconds and then slowly release your leg back to the extended position.

Repeat with the left knee. You can also try bringing both your knees up to your chest at the same time while holding onto your arms or elbows.

Repeat for each side for a total of 5-10 times.

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