1. Give Yourself a Hug
Four out of five adults will experience low back pain, stiffness or tightness during their lifetime. A tight lower back is tough to avoid, since daily activities, such as walking and sitting, can cause a stiff back. Prevention is key to avoid this condition and stretching can help to shun tightness.
Lie on your back with your knees bent. Gently lift your feet off the floor. Pull both knees towards your chest with your arms. If you feel pain, stop immediately. Otherwise, relax and hold for 30 to 60 seconds. Do not perform this stretch if you are pregnant. This exercise can also be done one leg at a time.
2. Make Like a Cat and Stretch
A taut lower back can eventually manifest into significant pain and lead to an injury, but you can prevent that by stretching like a feline. Balance your body on your hands and knees with a flat back. Sag back and lift your head as high up to the sky as you can. Hold for 30 to 60 seconds. Then, arch back and lower your head down like an angry cat. Hold for 30 to 60 seconds. Stop immediately if you feel pain.
3. Get Up, Up, Up
Yogis refer to this stretch as Up Dog--not only does it target your lower back, but it also lengthens your torso for a two-for-one tool to prevent injuries. Lie on your stomach with your legs and arms extended. Prop your elbows on the floor. Begin to straighten your elbows while at the same time extending your back until you feel a stretch. Hold for 30 to 60 seconds and repeat. Do not perform this stretch if you are pregnant. Stop if you feel pain.
4. Rotate to Release Tension
If you're tired of arriving home with a stiff, sore lower back, try stretching at the office. Sit with perfect posture on your chair with your feet flat on the ground. Rotate your torso to the right. Use your left hand to grab the back or arm of the chair. Hold for 30 to 60 seconds. Release and repeat with the other side, or try this stretch sitting on the ground with your legs bent. Do not perform this stretch if you are pregnant. Stop if you feel pain.
5. Turn to Avoid the Low Back Burn
Lie on your back. Bend your knees and keep your feet flat on the floor. Slowly lower and allow both legs to gently drop to the right side. Turn your head to the left side and keep your shoulders on the ground. Relax and breathe. Hold for 30 to 60 seconds. Repeat with your legs dropped to the left side and your head turned to the right. Stop if you feel pain.
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