Lower-Back Stretch

The purpose of the lower-back stretch is to give the muscles in your lower back and trunk a break from supporting your upper body and limbs. Your lower back and trunk muscles are important for maintaining proper posture and if you do not move your body, they remain static. This stretch moves these muscles so that they do not become stiff from lack of movement.

Performing the Lower-back Stretch

1. Plant your feet firmly on the floor or a footrest.
2. Hold the seat of your chair with your left hand to stabilize yourself.
3. Turn your body to look backward over your left shoulder, use your right arm to guide you body through the stretch.
4. Hold the stretch for 5-10 seconds.
5. Slowly face forward.
6. Repeat 3 times for each side.

Alternate way to perform the lower-back stretch:

If you cannot easily perform this stretch in your chair, try to do it standing up.

1. Stand in front of your desk with your hands on your hips.
2. Without moving your feet, twist at the hips toward the right as far as you can.
3. Hold the stretch for 5-10 seconds. Then face forward.
4. Turn to your left and hold that stretch for 5-10 seconds. Then face forward.
5. Repeat 3 times for each side.

If you feel any discomfort or pain while performing the lower-back stretch, STOP immediately and consult your health care provider.

Ergonomics and You

Health and Body

• Posture
  • Angled Hands
  • Arched Hands
  • Bent Neck
  • Body Twist
  • Eye Strain
  • Feet and Legs
  • Hunched Back
  • Phone Pinch
  • Pinched Fingers
  • Tips for Comfortable Posture
• Bursitis
• Carpal Tunnel Syndrome (CTS)
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Tenosynovitis

Office Ergonomics

• Chair
• Desk
  • Keyboard
  • Lighting
  • Monitor
  • Mouse
  • Wrist Rest
• Stretching Exercises

Nine Stretches & Alternate Instructions

• Chest Stretch
• Eye Relaxer
• Finger Stretch
• Lower-back Stretch
• Neck Stretch
• Neck Stretch II
• Shoulder Roll
• Upper-back Stretch
• Wrist Stretch