A bulging disk and the inactivity that follows can result in tightness of the muscles in the lower back. You should stretch your back to relieve tightness and pain, but to avoid further damage, you should not overdo the stretches to the point of discomfort. In addition to the lower back, the gluteal muscles and hamstrings can also cause tightness, and therefore you should include them in your stretch routine.
How to Perform a Basic Twist Stretch
Step 1
Lie flat on the ground. Extend your arms all the way out to either side and place your hands on the floor.
Step 2
Bring your knees in, then turn them as far as you comfortably can to one side.
Step 3
Hold the stretch until you feel your back relax.
Step 4
Turn your knees to the other side and repeat. This movement stretches your lower back.
How to Perform a Knee Hug Stretch
Step 1
Lie flat on your back on the ground.
Step 2
Bring your knees to your chest and hug them close with your arms. Make sure your arms slip under the legs, as opposed to over.
Step 3
Hold the position until you feel your back muscles relax. This movement stretches your lower back and glutes.
How to Perform a Hamstring Stretch
Step 1
Sit on the floor with your legs extended.
Step 2
Curl your left leg in until the foot rests gently against your right thigh.
Step 3
Stretch your hands toward your right toes while leaning forward at the waist.
Step 4
Hold the position until you feel your hamstrings relax. Switch legs and repeat. This movement stretches your hamstrings.
