Sitting at a desk all day or sitting for long periods of time can wreak havoc on your back and your muscles, as well as your whole body. To avoid intense muscle fatigue or sprain, here are five lower back stretches that will help release the tension in your body and relax the strained muscles. If you have had any major issues with your back, please consult your doctor before trying these lower back stretches.

Knee to chest stretch

Knee to chest stretch – Begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees. Hold 20 to 30 seconds, then return to starting position.

 

Lying knee twist – Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you gently roll both knees to one side. Hold 20 to 30 seconds, then return to the starting position and repeat on the other side.

 

Child’s pose

Child’s pose – Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Reach out directly in front of you, extending your arms and placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend farther. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low back muscles. Stay h