The muscles of your lower back are called the erector spinae. When these muscles are tight, you may experience lower back pain or have difficulty maintaining correct posture. Tight muscles can inhibit mobility in the lower back and make you more susceptible to back injuries. Stretch your lower back every day, or at least every other day.
Lying Lower Back Stretch
The lying lower back stretch is a simple exercise. You can lie on a mat or carpeted floor for comfort, but the surface should be flat. To do this exercise, lie down on your back with your arms at your sides. Bend your knees and pull them into your chest. Wrap your arms around your shins, and hug your knees into your chest. Hold for the desired amount of time.
Standing Lower Back Stretch
The standing lower back stretch is performed quite differently than the lying lower back stretch, besides being in a different position. To stretch your lower back from a standing position, stand up tall with your feet hip-width apart. Bend your knees and lean forward slightly to place your palms on the tops of your thighs. Pull in your abs, tuck your tailbone and round your lower back. Hold for the desired length of time.
Cat-Cow Pose
The cat-cow pose is actually two yoga poses done back to back. Together, these poses stretch your back, neck and stomach. The cat-cow exercise begins with your hands and knees on a mat or the floor. Flatten your back and look down so your neck and spine are parallel to the floor. Your arms are straight with the palms flat. Then, round your back ,and drop your chin toward your chest into cat pose. Next, look up and arch your back. This is cow pose. Move steadily between each pose for the desired number of repetitions.
Extended Puppy Pose
The extended puppy pose stretches the muscles along the spine including the lower back. The shoulders also stretch during this exercise. To do the extended puppy pose, kneel and put your hands and knees on a mat. Position your hands so they are beneath your shoulders. Line your knees up directly below your hips. From there, walk your hands forward a few inches and lower your forehead to the ground. Let your lower back arch slightly, and push down with your palms into the floor. Shift your hips back toward your feet so you are lengthening your spine in both directions, forward through your hands and back through your hips. Do not touch your elbows to the floor as you would in extended child's pose.
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