Loosen Up Your Low Back With This

Author

Sandra Harrell, DPT, MS
January 19, 2026

Swimmers and triathletes are incredible athletes, pushing their bodies through demanding training cycles that combine repetitive motions with powerful muscle engagement. While this builds incredible strength and endurance, it can also lead to common issues, particularly low back stiffness.

The culprits? For swimmers, the rotational forces of freestyle and the demands of dolphin kicks can tighten the muscles surrounding the spine. Triathletes, spending hours hunched over handlebars on the bike and then transitioning to the impact of running, often develop tight hip flexors and hamstrings, which pull on the pelvis and contribute to low back discomfort.

Ignoring low back stiffness isn't an option. It can impact your stroke efficiency, your power on the bike, your running gait, and most importantly, lead to more significant injuries down the road. The good news is that incorporating this stretch into your daily routine can make a world of difference.

Knees-to-Chest Stretch

This classic stretch is fantastic for gently decompressing the lower spine and stretching the glutes and hamstrings, which often contribute to low back tension. It's a great way to start or end your day, or as part of your post-workout cool-down.

How to do it:

  1. Lie on your back on a comfortable surface, knees bent and feet flat on the floor.

  2. Gently bring one knee towards your chest, grasping it with both hands.

  3. Pull the knee as close to your chest as comfortably possible, feeling a gentle stretch in your lower back and glute.

  4. Hold for 20-30 seconds, breathing deeply.

  5. Release and repeat with the other leg.

  6. For an added stretch, you can bring both knees to your chest simultaneously.

  7. Perform 2-3 repetitions on each side.

Why it helps: This stretch directly targets the lumbar spine, providing a gentle traction that can relieve pressure. It also lengthens the glutes and hamstrings, reducing their pull on the pelvis and subsequently, the lower back.

Let me know how this goes!

Dr. Sandra and Team