How to Stretch Your Lower Back

Stretch It: Rocking Knees to Chest

Springtime weather inspires me to get outside and do some major yard work. I rake, mulch, plant bulbs, pick up fallen branches, and get my vegetable garden prepped. It's a whole lot of bending down, lifting, and carrying heavy loads, and it makes for a very sore lower back. Here's a stretch I love to do at night after a hard day's work of cleanup and gardening, but it also feels great after a run, bike ride, or long hike.

To learn how to do this feels-oh-so-good stretch read more.

  • Lie on your back with your knees bent, feet flat on the floor.
  • Slowly hug your knees to your chest and wrap your arms around your shins.
  • Keep your knees tucked in and rock them from side-to-side to massage your back muscles.
  • You can also try circling your knees two to three times in each direction to increase the massage and stretch. I love to do this after the Pilates ab exercises.
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