Increase the flexibility, reduce pain and stiffness or increase range of motion in the lower back by performing several lower back stretches on a daily basis. Stretching the lower back helps maintain mobility of the lower spine and hips, may help relieve conditions such as sciatica, and maintain lubrication and movement that enables bending, twisting and turning movements. Perform lower back stretches every morning and evening to not only relieve tension, but increase blood flow and circulation to the lower back, which helps prevent injury.
Side Twist
Sit on the floor with your legs stretched out in front of you. Lift your right foot over your left knee and place it on the floor near the left knee. Place your right hand on the floor slightly behind you for balance. Next, bend your left arm and place your left elbow against the outside of the bent right knee. Look over your right shoulder, as if you're trying to see something behind you. Hold that stretch for about 10 seconds, suggests Women's Heart Foundation. You should feel a slightly pulling sensation all along the right side of the body and lower spine on the right side. Repeat the process with your left knee crossed over the right.
Forward Stretch
Sit on the floor with your legs straight, feet together. Bend your left knee so that your left foot is tucked into the groin. Keep the right leg straight or allow your right knee to bend a little if necessary, depending on your current flexibility. Keep your back straight and bend forward at the hips. Place your hands on the floor on either side of your right ankle, or as far as you can and still feel a good stretch in the hamstring, the muscle at the back of the thigh. Don't allow your head to drop down, but keep the back, shoulders and head in a straight line. You should feel this stretch in the lower back and the back of the outstretched leg. Hold the stretch for about 10 seconds and then repeat on the other side.
Knee to Chest Spine Stretch
Lie on the floor with your legs bent, your feet directly below the hips, about 10 to 12 inches apart. Lift your right knee and clasp your hands behind the knee. Slowly lift your head and upper shoulders off the floor while pulling the right knee toward the chest. Concentrate on keeping the buttocks and hips flattened into the floor as you pull the leg inward. Hold that stretch for about 10 seconds and then release. Repeat the exercise on the other side.
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