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Lower Back

Feel free to click on any of the headings below to jump right to the section you need.

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Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.


Hold each stretch for 15-60 seconds and repeat 2-4 times.

Knees to Chest

knee to chest stretch

Lay on your back, hug your knees to your chest with your hands on your knees OR under your knees.

Child’s Pose

child pose stretch

Sit back towards heels, reach out with arms and press chest towards the floor.

Lumbar Twist

lumbar twist stretch

Laying on back, feet on the floor, rotate knees to the side, use hand to increase the stretch.

Seated Lumbar Twist

seated lumbar twist stretch

Seated, cross one leg over the other, use opposite hand to pull knee across body enhancing the stretch.


cat stretch

Hands directly below shoulders, knees directly below hips, drop head down, arch back upward.


cow stretch

Hands directly below shoulders, knees directly below hips, drop belly down, rotate hips up and back, and lift chest.


Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Straight Leg Extension

leg extension exercise
leg extension exercise

Lay on your stomach with your head resting on your arms, keeping BOTH hips on the floor and your knee straight lift one leg off the ground.
**If needed, put a pillow or similar item under your stomach for comfort**
Repeat on opposite side.

Back Extension Bench

back extension exercise
back extension exercise

Position yourself on the bench with arms crossed. Lower your upper body as shown. Lift your shoulder and trunk up, so you make a straight line from shoulders to ankle as shown. Pause and repeat exercise.

Superman with Variations

Lay on your stomach with your arms stretched out in front of you.


  1. Raise arms and chest off of the floor. Look straight down, keep your head in line with your arms, and both hips on the floor.
  2. Raise arms AND legs off of the floor. Look straight down, keep your head in line with your arms, keep both hips on the floor, and keep your knees straight.

**Put a pillow or similar item under your stomach for comfort**

Side Planks

side plank exercise

Elbow directly under shoulder, feet stacked, maintain completely straight body alignment as you lift hips off floor. Hold for 10-30 seconds for 2-4 reps.

side plank exercise

Bottom leg bent to 90 degrees. Hold for 10-30 seconds for 2-4 reps. Repeat on opposite side.



Practice these safe postures

good lower back posture
good lower back posture
  • Maintain upright posture
  • Keep your ears directly over your shoulders
  • Use a chin tuck
  • Keep your shoulders away from your ears
  • Contract abdominal muscles
  • Hip hinge and bend  knees to lift
  • Turn hips and upper body in the same direction


Do not adopt these postures

bad lower back posturebad lower back posture
  • Chest out in “military” posture
  • Slouch
  • Weak abdominals
  • Hips forward
  • Bent knees
  • Forward head
  • Arching low back
  • Hip hike
  • Turning hips and upper body in opposite directions
  • Side bending
  • Rounded spine and straight legs to lift

Interested in having ergonomics and injury prevention for your workforce?

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More Body Parts

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Neck & Upper Back

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Lower Back

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Thigh & Knee

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Ankle & Foot


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