THEhe lumbar area is one of the most delicate points of our body, especially after the age of 40. Hours spent at the desk, incorrect postures, stress and sedentary lifestyle can turn into stiffness and pain that affect the quality of life. Stretching, if practiced consistently, is one of the most effective remedies for giving relief to the lower back, improving mobility and preventing recurring discomfort.
The good news? There’s no need to get down on the mat: many exercises can be performed sitting or standing, even in the office or while travelling.
Why lumbar stretching is essential after 40
As we age, the paravertebral muscles and hip flexors tend to stiffen, reducing the mobility of the spine and increasing pressure on the lower back. Targeted stretching helps to:
• Stretch the muscles that stiffen your back
• improve posture
• reduce tension and inflammation
• promote circulation
• reduce accumulated stress
5–10 minutes a day are enough to perceive tangible benefits.
Seated lumbar stretch: to be done at the desk
1. Forward bending
• Sitting position on the edge of the chair, feet well supported.
• Inhale, then as you exhale, slide forward, bringing your hands towards the floor.
• Relax your head, neck and shoulders.
Duration: 20–30 seconds.
Effect: decompacts the lumbar area and relaxes the posterior chain.
2. Torso twist
• Sitting position with back erect.
• Inspire to lengthen the spine.
• Exhale and slowly rotate your torso to the right, using the opposite hand on your knee.
• Repeat on the other side.
Duration: 20 seconds per side.
Effect: improves spinal mobility and releases lateral tension.
3. Glute stretch
• Rest your right ankle on your left knee.
• Bring your torso slightly forward while keeping your back neutral.
• Repeat on the other side.
Duration: 30 seconds per side.
Effect: relaxes the buttocks and piriformis, which are fundamental in lower back pain.
4. Lateral inclination
• Right arm above head, lean gently to the left, on exhalation.
• Change sides.
Duration: 20 seconds per side.
Effect: acts on the lateral muscles, reducing postural asymmetries.
Standing lumbar stretch: simple and effective
1. Hip flexor stretch
• One foot forward, the other back.
• Bend your front knee and bring your pelvis forward.
Duration: 30 seconds per side.
Effect: reduces tension in the flexors, often responsible for lumbar hyperlordosis.
2. Gentle extension of the column
• Hands on hips, elbows open.
• Inhale and extend your back without forcing.
Duration: 10–15 seconds.
Effect: opens the abdominal area and relieves lumbar compression.
3. Wall sliding
• Back well supported against the wall.
• Slowly go down as if to sit on an imaginary chair and get back up.
Reps: 8–10.
Effect: strengthens legs and buttocks, stabilizing the lumbar area.
4. Hamstring stretch
• Feet parallel, knees slightly bent.
• Lean forward while keeping your back neutral.
Duration: 20–30 seconds.
Effect: Stretches the hamstrings, reducing tension on the back.
Mistakes to avoid
1. Force the movement
Stretching should never cause acute pain: moderate stretching is sufficient.
2. Perform movements too quickly
Abrupt movements reduce effectiveness and increase the risk of tearing.
3. Hold your breath
Breathing must be fluid: exhaling as you enter the position is essential. Inhale to prepare the position and lengthen the spine. Before any twisting and lateral bending it is necessary to lengthen the spine.
4. Lose correct posture
Rounding your back too much or arching it can create unnecessary compensation. For this reason, it is necessary to respect the range of movement best suited to the person, without compromising the execution technique.
5. Neglect buttocks and legs
Lower back health also depends on the state of the glutes, hip flexors and hamstrings.
6. Stretch only when it hurts
Consistency is what really prevents rigidity and relapses.
When to do it?
The ideal time is: in the morning, to dissolve stiffness. Or after many hours at the desk or in a sitting position, to decompress the back. In the evening, to promote relaxation and sleep.
Better a few minutes each day than a longer one-off session. Although, it is advisable to dedicate time during the day to relax and reduce psycho-physical pressure. Above we have proposed simple exercises with short times. Remember that, to release the deep layers of the fascia, you need to maintain the position for at least 90”.
When to contact a professional
In the presence of acute pain, intense sciatica or herniated discs in the inflammatory phase, it is best to seek the advice of a doctor or physiotherapist before starting any routine.
Who is Paola Miretta
Paola Miretta, personal trainer, Yoga and Pilates director
Paola Miretta he is a Personal TrainerYoga and Pilates Director and founder of Fitness Boutiquebased in Piacenza and followed by a large audience of students from all over the world on Zoom. I have always loved movement, understood as physical and mental change. I associate sport with the figure of my father, who took me to the pool as a child, saying that swimming would give me an “appetite” and strengthen me. My first element, in fact, is water. Competitive swimming characterized my adolescence.
I go from swimming to asphalt, always thanks to my father, who gives me my first running shoes, a pair of white and yellow Mizunos. I dedicate myself to endurance running, at least until my twenties. I discovered the world of fitness during functional recovery from an injury: first the weight room, then the group courses.
I am passionate about musical fitness, energy in time with music, sharing movement, joy and fun, things that I miss in individual resistance training, in the water and on the road. My journey as a fitness and personal trainer begins here.