Because the body works as a unit, the hips, hamstrings and abdominals can all contribute to tightness in the lower back. Lower back pain can be serious. According to the National Institute on Aging, stretching should not be painful, but it should feel a little uncomfortable. All stretches should be performed gently and with even breathing.
Pelvic Tilts
Pelvic tilts are a good place to begin lower back exercises, as they help to mobilize the spine. Try flowing in and out of the tilt to provide a gentle warm-up for the lower back. Start by lying on the floor or on a bed on your back with your knees bent. Gently squeeze the abdominals while pressing the small of your back into the floor, tilting the pelvis back. Hold for about three seconds, then release.
Knees to Chest
Performing this exercise with the tailbone relaxed allows the muscles of your low back to spread and stretch. While lying faceup on the floor or bed, bring one knee up to the chest and hold for about 20 seconds. Keep your tailbone on the floor and relax. Switch knees and repeat. Bring both knees up to your chest, holding behind the knees. With your tailbone down, hold for 20 to 30 seconds and repeat.
Pirformis Stretch
The body acts as a unit, so stretching the pirformis allows not only the hip and glutes to stretch, but allows more flexibility in the low back as well. While still on the floor or bed, cross the right ankle over the left knee. Slowly bring both legs toward the chest and hold for 20 to 30 seconds. Ideally, the knee should stay in line with the ankle. The stretch should be felt in the right hip, glutes and lower back. Switch sides and repeat.
Spinal Twist
Spinal rotation helps loosen the muscles around the spine and hips. Moving the spine this way acts like the wringing out of a wash cloth for the spine, releasing any tension. Again, lie on your back with your knees bent; place both arms out to the sides, like a "T." Slowly lower the knees to the right, resting them on the floor or on a rolled-up blanket. Hold for 20 to 30 seconds and repeat on the left.
Extended Child's Pose
An extended child's pose stretches the spine in two directions: head to tailbone and shoulder to shoulder. This stretch should feel like a widening of the back. Begin on your hands and knees. Gently sit back toward the feet, leaving the hands extended forward on the floor. Rest your forehead on the floor or on a rolled-up blanket. Breathe deeply and hold for 20 to 30 seconds.
Cat/Cow
While performing this exercise, try concentrating on each vertebrae as it moves through the curves. This allows for maximum movement and increased flexibility. While on all fours, begin by curling the tailbone up toward the ceiling and lifting your chest. This will make a curve in the spine similar to a swayback horse. Then, tuck your chin toward your tailbone, curving the spine in the opposite direction, similar to a mad cat. Hold each curve about three seconds, remembering to breathe. Repeat.
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