#4 of 7 Lower Back Stretches to Reduce Pain and Build Strength

Seated Spinal Twist

This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

1. Sit on the floor with both legs extended out in front.

2. Bend your left knee and place your foot to the outside of your right thigh.

3. Place your right arm on the outside of your left thigh.

4. Place your left hand behind you for support.

5. Starting at the base of your spine, twist to the left side.

6. Hold this pose for up to 1 minute.

7. Repeat on the other side.

Modifications

To make this pose more comfortable, keep both legs straight.

For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side.