Lower-Back Squat Stretch

Standing or sitting for extended time periods may cause lower-back discomfort. A deep squat is a natural position to alleviate the discomfort and stretch your lower back. The squat can be uncomfortable if you have a pre-existing knee condition, so use caution with the stretch, or speak with your doctor if you are concerned about your knees.

  1. Pre-Stretch

    • Warm your back for 5 to 10 minutes before you stretch it with a squat. Walk, cycle, dance, row or perform another full-body activity to increase the blood flow to the muscles in your back. A warm muscle is less prone to injuries, such as pulling or tearing, than a cold muscle.

    Squat

    • The squat stretch is a deep bent-knee position, not the 90-degree angle, bent-knee exercise you do to strengthen your legs. From a standing position, bend your knees and lower your hips beyond your knees until the backs of your upper and lower legs are touching. Your feet should be slightly turned outward to reduce the tension on your knees. Place your shoulders and arms on the insides of your legs. The squat position is held for 10 to 15 seconds as you breathe normally and feel the reduced tension in your lower back. Repeat the stretch once or twice, or as needed.

    Easier Squat Modifications

    • If the squat stretch is too difficult, you have options to make it easier. One is to stand facing down a hill or a driveway. Once in the squat, this places your heels higher than your toes which reduces the stretch in your calves. Another way to make the squat stretch easier is to place your back against a wall for balance. If you have access to a pole, such as a fence post, basement beam or flag pole, you can hold onto the pole as you squat to keep your balance.

    Releasing Stretch

    • Coming up from a deep squat position requires attention to detail to protect your knees and your back. Keep your chin parallel to the floor so you are not leaning forward. Position most of your weight backward into your heels. Straighten your spine and contract your thighs to support your weight as you slowly return to a standing position.