Lower back flexibility has an influence on how easily the body moves when participating in physical activity or during the activities of daily living. Regularly performing lower back stretches is important for flexibility and can also help to reduce lower back pain. There are a variety of ways to stretch this area; however, many stretches inspired by yoga poses are the most effective for increasing flexibility in the lower back.
Stretching the lower back requires gentle care. The muscles of the area are often sensitive to injury or pain for many people. Thoroughly warm up the body with 5 to 10 minutes of physical activity before stretching, or stretch after your workout session. Take a deep breath and ease into each stretch as you exhale. Hold the position for 15 to 30 seconds. Only stretch to where it is slightly uncomfortable, not to where you feel pain. Release the stretch and then repeat the process two to four more time. Aim to stretch a little further or a little more intensely with each repetition.
Lying Knees to Chest
Lie on your back on the floor. Slowly bring both knees into your chest and hold them with both arms. Squeeze them tight as you feel a stretch in the lower back. If you are comfortable, you can slowly rock from side to side, massaging your lower back into the floor or mat. Raise your head off the floor by tucking your chin toward your chest to intensify the stretch along the back. To further stretch both the legs and the lower back, you can extend the left leg out along the floor while hugging your right knee in and then switch legs.
Seated Twist
Sit on the floor with your legs extended out in front of you. Pull the right knee in toward the chest, and place the right foot on the floor. Sit up straight and slowly rotate the upper body toward the right knee. You should feel the rotation and a slight stretch in your lower back. You can hold this position facing the right knee and hugging it to your upper body for an easier stretch exercise.
To make the stretch more intense, place your right hand on the floor behind you for support, and rotate even more so that your left elbow rests against the outside of your right knee. You will feel the stretch in both your back and your left shoulder. Switch legs to repeat the stretch on the other side.
Cat Stretch
Rest on your hands and knees on the floor. Slowly round your back as you contract your stomach muscles, and drop your head and shoulders. Release the stretch and return to a flat, neutral back position. From this point you can very slightly arch your back and raise your head to the sky. Repeat by slowly returning to the rounded back stretch.
Child's Pose
Rest on your hands and knees on the floor. Sit back with your bottom on your heels, taking your chest to your thighs. Bring your arms in and rest them on the ground along your thighs with your hands pointed back behind. Your palms should face up with the backs of your hands resting on the floor. Gently rest your forehead on the floor and relax your neck.
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