Spasms in the lower back can be painful and may interfere with work, daily activities and sports. A spasm may happen because of an injury to the lower back or tight muscles resulting from repetitive use. Even sitting or standing for long periods of time will overuse weak core muscles and result in lower back spasms. Stretching the lower back, glutes and hamstrings may relieve some of the tension causing the spasms.
Back Exercise for Low Back
One way to stretch the lower back is to pull one knee into your chest at a time. This is a gentle stretch performed lying on the floor. You may use a pillow for comfort and to increase the stretch. Lie on your back with a pillow under your head. Bend your knees and place your feet on the floor. Squeeze your abs to press your back into the floor. Then, pull one knee into your chest and hold for five seconds. Repeat with the other leg.
Back rounders are a stretch to increase lower back flexibility. The back rounders involve bringing both knees to the chest and lifting your head. Begin lying on your back with your legs straight. Then, bend both knees and bring them toward your chest. Grab the backs of your legs to help pull the knees forward. Also, lift your head and tilt your chin to move your head toward your knees. Hold for five to 10 seconds and then return your head and legs to the floor.
Warrior at the Wall
The warrior at the wall exercise both stretches and strengthens your lower back. The muscles of your glutes are strengthened, as well. To do the warrior at the wall exercise, stand facing a wall. Lean forward and place your hands on the wall at hip height with your arms straight. Your spine should also be straight. Adjust the distance of your feet so that your torso and arms are parallel to the floor and your legs are parallel to the wall. Then, lift your right leg behind you and up until it is also parallel to the floor. Lower your leg and repeat with the left leg.
The gluteus stretch works the muscles of your buttocks, known as your glutes. Each side is stretched individually and you may find that one side is noticeably tighter than the lower. Lie on your back with your knees bent and your feet on the floor to do this stretch. Cross your right ankle over your left thigh just beneath the knee. Open your right knee outwards so the inside of your leg is facing you. Then, lift your legs toward your chest and grab behind your left thigh to pull your legs toward you. Hold for 30 seconds and then repeat on the other side.
The hamstring muscles on the rear of your upper leg may also be stretched individually. The first step is to sit on the floor with your right leg straight on the floor in front of you. Bend your left leg and place the bottom of your left foot against your right inner thigh. Let your left hip open and relax onto the floor. Then, bend forward from the waist and reach toward your right toes. Go only as far as you can without pain, even if you can only reach your knee or shin. Hold for 30 seconds and then repeat on the other side.