Stretching and exercising the lower back and spine can relieve pain and stiffness and increase your range of motion. Stretch and exercise your lower spine at least once a day to help maintain flexibility and decrease any discomfort. Consult with your physician before beginning any exercise program since exercise can aggravate some back conditions.
Lying Single Leg Lift
This exercise helps stabilize and strengthen the muscles of your lower back, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. It is performed by lying on your back with one leg bent at about a 90 degree angle with the foot of the bent leg flat on the floor. Lift the foot of your straight leg off the floor about 12 inches, keeping your knee straight throughout this exercise. Hold the lift for about three seconds and then return to the starting position. Specialists at the Nicholas Institute suggest you perform 10 repetitions of this exercise, and then repeat with the other leg.
Reverse Trunk Twist
The reverse trunk twist is an effective stretch for your lower back and can be effective at treating lower back pain, according to Dr. Michael Yessis when writing for the American Running and Fitness Association. Begin by lying on your back with both arms by your sides, your palms on the floor and both hands in line with your shoulders as if they were hanging by your sides. Lift both feet until your thighs are at a 90 degree angle at the hips and slowly lower them to one side then the other. The website suggests you perform between 15 and 25 repetitions, but you should consult with your doctor before trying this exercise.
Lumbar Flexion
Lie on your back and bend your legs until you can clasp both knees with your hands. Use both arms to slowly and gently pull your knees toward your chest. Be sure to stop pulling when you feel stretching and tightness in your lower spine. Use your arms to slowly and gently move your knees back and forth for about five minutes, recommends the website The Pain Clinic. Practice this stretch until you can pull your knees completely to your chest.
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