Slide show: Office stretches
Man practicing a lower back stretch
Previous Next 7 of 8 Lower back stretch

To stretch your lower back:

  • Sit forward in your chair.
  • Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
  • Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock.
  • Relax and slowly return to the starting position.
  • Repeat the stretch with the other leg.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

See more Multimedia Dec. 09, 2021