15-Minute Gentle Lower Back Stretching Routine

This routine focuses on relaxing tight lower-back muscles, gently mobilizing the spine, and stretching the hips and glutes. No weights, no circuits, and no rushing.
Equipment: Yoga mat or comfortable floor Intensity: Gentle Position: Mostly lying down, with one hands-and-knees stretch
1. Pelvic Tilts — 2 minutes
Lie on your back with your knees bent and feet flat on the floor.
Gently flatten your lower back toward the mat.
Hold for 2–3 seconds.
Relax back to a neutral position.
Repeat slowly for 2 minutes.
Focus: Small, controlled movements. Keep your breathing relaxed.
2. Single Knee-to-Chest Stretch — 2 minutes
Remain lying on your back.
Bring your right knee toward your chest.
Hold comfortably for 30 seconds.
Lower your foot and switch sides for 30 seconds.
Repeat on each side once more.
Focus: Keep your head and shoulders relaxed against the mat.
3. Supine Windshield Wipers — 2 minutes
Lie on your back with knees bent and feet flat, slightly wider than hip-width apart.
Slowly let both knees move toward the right.
Return to center.
Let both knees move toward the left.
Continue alternating gently for 2 minutes.
Focus: Use a comfortable range and keep the movement slow. Your knees do not need to touch the floor.
4. Figure-Four Glute Stretch — 2 minutes
Lie on your back with both knees bent.
Cross your right ankle over your left thigh, just above the knee.
Stay in this position or gently draw your left thigh toward your chest.
Hold for 45 seconds.
Switch sides and hold for 45 seconds.
Use the remaining time to transition and relax.
Focus: You should feel this around your glute and hip, not as pinching in your lower back.
5. Cat-Cow — 2 minutes
Move onto your hands and knees, with hands under shoulders and knees under hips.
Exhale as you gently round your back.
Inhale as you return toward neutral and allow a small, comfortable arch.
Continue slowly for 2 minutes.
Focus: Let your spine move naturally with your breathing. Avoid forcing the arch.
6. Child’s Pose — 2 minutes
From hands and knees, gently move your hips toward your heels.
Reach your arms forward if comfortable.
Rest your forehead on the mat or a pillow.
Breathe slowly and hold for up to 60 seconds.
Return to hands and knees, rest briefly, and repeat.
Modification: Place a pillow between your hips and heels or skip this stretch if kneeling bothers your knees or hips.
7. Relaxed Supine Breathing — 3 minutes
Lie on your back with your knees bent and feet flat on the floor.
Let your arms rest comfortably by your sides.
Breathe in gently through your nose.
Exhale slowly without forcing your stomach inward.
Allow your back and hips to relax.
Focus: Finish feeling relaxed rather than trying to stretch as deeply as possible.

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