Stretching your lower back can help prevent and ease back pain. The website Spine-Health emphasizes that although almost everyone can benefit from back stretches, if you suffer from back pain it may take months of consistent stretching to relieve your pain effectively. By performing safe back stretches, you won't exacerbate or cause any back pain.
Knee to Chest
Lie on the ground on your back with your knees bent and your feet flat on the ground. Lift your right foot off the ground and grab your right thigh with both hands. Pull your knee in toward your chest as far as you comfortably can without experiencing pain. Hold the stretch for five seconds and return your foot to the floor. Repeat the exercise with your left leg and hold for five seconds. Reverse the movement back and forth until you have performed the exercise three times on each side.
Knee Crossover Stretch
Lie flat on your back with your knees bent and feet flat on the floor. Lift your right foot off the floor and cross your right leg over your left thigh, resting your right ankle on your left thigh. Lift your left foot off the floor and grasp behind your left thigh with both hands. Pull your left thigh toward your body as fast as you comfortably can, stretching your buttocks and low back. Hold for 20 to 30 seconds. Repeat the exercise with your opposite leg.
Cobra
Lie flat on the ground on your stomach. Place your palms on ground at shoulder height, but just slightly wider than your shoulders. Press through your palms and hips and lift your upper body off the floor, creating an arch in your low back. You should feel a stretch in your abdomen, back and chest. Press as far up as you comfortably can while looking up toward the ceiling. Concentrate on keeping your shoulders relaxed throughout the movement. Hold the movement for 10 or 20 seconds and then lower yourself steadily to the floor. Repeat the movement one or two more times.
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