3 of the BEST Stretches for the Low Back (2024)

Training

BY Tifani Esco

Our 3 Favorite Low Back Stretches!

Do you sit for more than 5 hours a day? Do you play a physically demanding sport? Chances are, you deal with some low back tightness. It is not fun, and if ignored, can lead to bigger problems down the line.

If you are familiar with low back pain, you likely know that tightness plays a big role in the level of pain you feel.

Today we are going to go over 3 of our favorite stretches for the low back using the Nordic Hyper!

Elephant Walk

The elephant walk is a stretch for the hamstrings and low back. It is common to deal with tight hamstrings if you also deal with a tight low back. The elephant walk is effective because it stretches both areas at the same time.

How to:

• Bring your palms down to an elevated surface.
• Straighten both legs and notice the stretch you feel in the hamstrings.
• Slowly begin to bend one leg at the knee, while keeping the other leg straight.
• Switch back and fourth as if you were walking
• Higher surface = Easier Lower Surface or, the ground = Harder

Pro Tip

If you would like to feel more of a stretch in the low back, you can round your back slightly and bend your knees slightly.

Incline Pigeon

The Incline Pigeon stretch is effective for opening up the outer glutes that can often get tight and weak. Many find that addressing tightness in the areas below and around the low back will help with low back tightness.

How to:

• Transition your Nordic Hyper or available weight bench to in incline of 30-45 degrees.
• The higher the angle, the easier it will be to get into. The lower you go, the harder it will be and the deeper the stretch!
• Place your foot on the ankle rollers on the Nordic Hyper, or the seat if you are using a standard weight bench.
• Mindfully allow your knee to come to the padding of the bench and find what feels like a good stretch.
• The back leg should be straight out behind you. Note that you may also feel a stretch in the back leg if you have tight hip flexors.

Pro Tip

• Aim to rest in this stretch for 30 seconds-1 minute
• Progress this movement to an active stretch by adding a hinging motion. Aiming to bring your head close to your knee and back up.
• A good goal on this is being able to do 2-3 sets of 20 reps comfortably ✅

GHD Stretch

This stretch is one of the teams favorites. Most of the Freak Athlete team work from home at a desk. The Nordic Hyper can conveniently be stored in most home offices, giving you the ability to do this exercise right at your desk.

Our solution is using the Nordic Hyper in GHD mode and getting on it like you are about to do 90 degree back extensions.

You will not be doing repetitions. Settle into a comfortable position at the bottom and completely relax your upper body.

The stretch you will feel in your low back is almost immediate!

How to:

• Set your Nordic Hyper to GHD mode
• Get into the Nordic Hyper using the handles + step rod.
• Once you are comfortable, allow yourself to hinge forward until you feel a stretch.
• You can do this with or without the GHD pad. If you are taller, the GHD pad will allow you to get more of a stretch.

Pro Tips:

• Mindfully Exhale while you release into the stretch.
• Use your hands against the ground for added support if the stretch is too intense at first.
• Do this 1-2x/day if you find yourself tight from excess sitting or sport.

Conclusion

Here are the 3 stretches for quick and easy reference:

1. Elephant Walk
2. Incline Pigeon
3. GHD Stretch

In this article, we are using the Nordic Hyper, it functions as a

• Full Sized Nordic Bench
• Full Sized GHD
• 45 Degree Back Extension
• Reverse Hyper
• Hip Thrust Bench
• Decline Ab Bench
• Leg Extension
• Hamstring Curl

It truly gives you everything you need to stretch and strengthen the posterior chain.

With 20+ movements you can do with it, it is a no brainer for small home gyms, office gyms or studios!

If you want to level up your home gym functionality, check out the Nordic Hyper here.

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