Exercise
LOW BACK CHAIR STRETCH
Form cues
About
A passive lower back decompression stretch in which the exerciser drapes the lower torso over the back of a chair or sits and bends forward to allow gravity to gently traction the lumbar spine. Relieves tension and stiffness in the lower back.
Instructions
Step-by-step technique
Sit in the Chair
Sit upright in a sturdy chair with your feet flat on the floor, hip-width apart.
Hand on Seat for Support
Place one hand on the seat of the chair at your side for support.
Raise Opposite Arm Overhead
Lean Sideways
Slowly lean sideways toward the hand gripping the chair.
Feel the Stretch
Feel the stretch along your lower back and side on the raised arm side.
Hold and Breathe
Hold for 20–30 seconds, breathing steadily and deeply.
Relax Deeper on Each Exhale
On each exhale, try to relax a little deeper into the stretch.
Return and Switch Sides
Common mistakes
What goes wrong — and why
Forcing the stretch by pulling the legs toward the chest
Forced lumbar flexion can aggravate existing disc issues.
Let gravity do all the work; simply relax into the chair-supported position without any active pulling.
Holding the breath during the stretch
Apnea prevents the muscular relaxation that allows the stretch to be effective.
Breathe deeply and slowly; use each exhale to relax further into the stretch.
Performing when lower back pain is acute
Stretching into pain can worsen an acute lower back episode.
If there is sharp, acute lower back pain, consult a healthcare provider before performing this stretch.
Variations · Progressions · Regressions
Adaptations for every level
Supine Knee-to-Chest Stretch
Draw both knees to the chest while lying on the back for a safe, gravity-assisted lumbar stretch.
Child Pose
Kneel and extend forward for a supported, progressive lower back and lat stretch.
Seated Forward Fold (on floor)
Sit with legs extended and fold forward, using breathing to progressively deepen the lumbar and hamstring stretch.