According to the University of Missouri-Columbia School of Health Professions, "low back pain affects at least 80 percent of us some time in our lives." Although episodes of low back pain typically resolve themselves within a few weeks, the pain reappears approximately 90 percent of the time. To avoid the onset of low back pain, do gentle lower back stretching exercises on a regular basis.
Standing Upright
Place your feet firmly on the ground, keeping them aligned with your hips. Fold your arms in front of your chest and gently rotate your torso to the left. You should feel a decent stretch across your lower back. Hold this position for at least 30 seconds, then rotate your torso to the right and hold for 30 seconds.
Stand in front of a large exercise ball, holding the ball between your legs with your knees. Bend at your knees and lower your hips toward the floor until you are squatting behind the ball with your knees on either side of it. Position your arms around the ball, hugging it to your chest. Your feet should be flat on the floor and your ankles should be directly under your ankles. Hold for 30 seconds.
On the Ground
Position yourself on your hands and knees on the ground. Your hands should be directly underneath your shoulders, while your knees should be directly underneath your hips. Tilt your hips toward your head and raise the middle of your back toward the ceiling. Allow your head to drop and hang inside your arms. Hold for five seconds and then reverse the stretch. Raise your head and hips up the ceiling, while pushing your stomach toward the ground. Hold this position for five seconds and then repeat the entire sequence five to 10 times.
Lay with your back against the floor. Bend your knees and place your feet flat on the ground. Your knees and feet should be held together. Slowly pull your knees toward your chest, lifting your feet from the ground. Reach your arms around and grab the back of your thighs. Gently pull the legs into your torso. You should feel a vertical stretch along your lower back and buttocks. Hold for 15 seconds and then return to starting position. Repeat the sequence three times for an effective stretch.
In A Chair
Sit on the edge of a chair with your feet flat on the ground approximately hip-distance apart. Place your hands on your knees. Bend forward at the hips, slowly lowering your torso toward the floor. Keep your feet pressed firmly against the ground and lower until your head is hanging between your legs. If you cannot bend forward this far, simply stretch forward as far as you can. Hold for 10 to 15 seconds.
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