How to: Low Back Stretch for the Lumbar Para-spinal Muscles [Video]

Step-by-Step: How to Stretch Your Lumbar Para-spinal Muscles Using a Bench or Chair

lower back stretch lumbar paraspinal video tutorial

Chances are that you’ve experienced back pain at one point or another in your lifetime. While you may associate your low, mid or upper back pain with a certain activity you do daily or a few times every week, that activity may not necessarily be the cause of it!

The causes of back pain are numerous and in many instances can be very unsuspecting. Sitting for several hours a day with a slightly rounded arch in your spine, exercising mildly after a full workday or even daily stress can all be causes of misalignment (subluxations) and soft tissue strains, resulting in uncomfortable back pain!

Lumbar Para-spinal Muscles

Your para-spinal muscles hold the joints of the spine together while also acting to stabilize your back. Keeping these muscles flexible and in shape is key to preventing injury and associated symptoms like pain, for example.

Dr. Keith Belliveau, Chiropractor at Revelation Health Centre in Calgary, is passionate about helping his patients maintain their health and accomplish their health goals inside and outside of the clinic.

Below he explains a simple lower back stretch you can do for your lumbar para-spinal muscles at home:

Lumbar Para-spinal Stretch Tutorial:

  1. Sit in a chair or on a bench with knees spread apart
  2. Bend forward and touch hands to floor or rest on ankles
  3. A good, comfortable stretch should be felt in the lumbar spinal area
  4. Hold for 30 seconds

Repeat 2 times, once or twice a day


“Hey guys, super simple stretch here, it’s going to be for the low back those lumbar para-spinal muscles. Sometimes these guys can get really, really tight, so let’s teach you how to stretch those out without injuring your lower back.

So, typically, especially from a Chiropractic perspective, we don’t want to flex our spine forward. This is going to be one instance where that’s okay because we’re not introducing any weight, we’re not doing any complex motion – we’re just stretching here.

So, you’re just going to sit, find a bench, find a chair, spread the legs a little bit so your torso has somewhere to fall between, and you’re just going to fall forward and round that lumbar spine. You can just hang out here, put your hands on the floor, put your fists on the floor, rest on your feet, anything like that. Hang out there, feel the stretch and you should feel that area loosen up a little bit.”


– Dr. Keith Belliveau, Chiropractor

Stretching Videos & Healthy Lifestyle Guides

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Call us anytime at 403-284-2082 or send a message below for a quick, if not immediate response during regular office hours. See Revelation Health Centre’s Hours, Contact and Location Information here.

We are looking forward to helping you accomplish your personal health goals!