If your lower back feels tired and tense after a day at work, don’t start with stretching. Begin with two simple steps instead.
Step 1: take the load off your lower back
Lie on your back, bend your knees and rest your calves on a chair or sofa, so that your knees are at roughly a right angle. Stay there for 3–5 minutes, breathing calmly. This position takes some of the load off the lower back and lets the muscles let go.
Step 2: add gentle movement
In the same position, slowly tilt your pelvis: gently tuck your tailbone under, then release it back. Keep the movements small. Do 8–10 repetitions, then stand up and walk calmly for a few minutes.
Why not stretch hard?
There’s no need to force a deep stretch in the lower back. After sitting for a long time, gentle movement and gradually engaging the muscles usually help more than intense stretching.
If the pain is sharp, spreads down the leg or doesn’t ease within a few days, see a doctor before exercising.
Read also: A simple exercise for upright posture and How to ease tension in the neck and shoulders.
