Tight back muscles afflict many people and can lead to other issues if not managed properly. According to the Mayo Clinic, strained muscles and ligaments, improper lifting techniques, or sudden awkward movements can cause low back pain. Implementing a regular flexibility routine to stretch and lengthen your low back muscles will result in a healthy back that can withstand future potential dangers, as well as alleviate current aches and pains.
Knee to Chest
The knee to chest exercise offers a gentle stretch to release the muscles of the lower back. Lie face up on the floor, with your legs bent and feet flat on the floor. Lift your right knee, and take a deep breath in. As you exhale, wrap your hands around your knee, and gently pull it toward your chest. Hold the stretch for 20 to 30 seconds, and then return to the starting position. Repeat the stretch with your left leg, and then return to the starting position. Next, bring both knees to your chest at the same time, and hold the stretch for at least 30 seconds.
Hip Rolling
Hip rolling works your core muscles while stretching your lower back. Lie face up on the floor, with your knees bent and feet flat on the floor. Cross your arms over your chest. Pull your belly button into your spine, and contract your abdominal muscles. Take a deep breath in. As you exhale, slowly lower your knees to the right, while simultaneously turning your head and torso to the left. Do not force the movement; allow your legs to lower to a comfortable position. Hold the stretch for 15 to 20 seconds, and then perform the movement in the opposite direction. Repeat the exercise three times to each side.
Cat and Camel
The cat and camel exercise stretches your back while strengthening your core and stretches your abdominal muscles while strengthening your back. This is a great relaxation exercise. Begin on all fours, with your knees lined up directly below your hips and your hands aligned with your shoulders. Position your head so that it is in line with your spine. Inhale, and allow your belly to sag down while you arch your lower back and lift your face toward the ceiling. Exhale, and push through your palms to round your back as much as you can, while contracting your abdominal muscles and lowering your head toward the floor. Repeat the movement four times in each direction while moving with your breaths.
Full Back Release
The full back release stretches your lower and middle back and facilitates muscle relaxation. Sit in a chair, with your knees bent and feet flat on the floor. Take a deep breath in. As you exhale, slowly curl your head, neck and back forward. Allow your arms to hang toward the floor. If your flexibility allows, flatten your palms against the floor; otherwise, reach as far as you comfortably can. Taking slow, deep breaths, hold the position for at least 30 seconds. Slowly sit up to return to the starting position. Repeat the exercise two times.
Pelvic Tilt
The pelvic tilt strengthens the lower abdominal muscles as it gently stretches the lower back. Lie face up on the floor, with your knees bent and your feet flat on the floor. Allow your arms to relax at your sides. Take a deep breath in. As you exhale, push your lower back into the floor by tilting your pelvis upward. Hold the position for five to 10 seconds before relaxing. Complete three to five repetitions.
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