# Lower Back: 5-minute stretching routine

Source: https://stretchminute.com/routines/lower-back

Seven gentle stretches for the back. One standing side bend, then down to the floor for a seated twist, kneeling reach, cobra, knees to chest, knee rocks and a glute stretch.

- Length: about 5 minutes at the default pace (7 stretches)
- Category: By body area
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: After a long day of sitting or standing, on a mat or a rug.

## Stretches, in order

1. **[Standing Side Bend](https://stretchminute.com/stretches/standing-side-bend)** (20 s each side): Opens the side of the torso and ribs.
2. **[Seated Twist](https://stretchminute.com/stretches/seated-twist)** (20 s each side): Twists the spine and stretches the outer hip.
3. **[Kneeling Reach](https://stretchminute.com/stretches/kneeling-reach)** (30 s): Lengthens the spine and opens the upper back.
4. **[Cobra Stretch](https://stretchminute.com/stretches/cobra-stretch)** (25 s): Opens the front of the body after long hours sitting.
5. **[Knees to Chest](https://stretchminute.com/stretches/knees-to-chest)** (30 s): Gently rounds and relaxes the lower back.
6. **[Lying Knee Rocks](https://stretchminute.com/stretches/lying-knee-rocks)** (30 s): Mobilises the lower back and hips with a gentle twist.
7. **[Glute Stretch](https://stretchminute.com/stretches/glute-stretch)** (25 s each side): Stretches the glutes and outer hip.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

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