Stretching the muscles of your lower back can help improve your flexibility, increase your range of motion, increase blood flow to your muscles and relieve stress, especially after a long day behind a desk. Warm up your muscles with light aerobic activity for five to 10 minutes before you stretch to prevent injury, suggests MayoClinic.com. Always breath through each stretch, and avoid any bouncing motions. Only push the stretch until you begin to feel tension, but stop if you experience pain.
Cat and Cow
The cat and cow stretch, inspired by a yoga pose, stretches the muscles along the entire length of your spine, including your lower back. Get on your hands and knees, starting with your back and head aligned and parallel to the floor. As you inhale, drop your head and round your back up toward the ceiling. Inhale as you raise your head toward the ceiling and let your back sag toward the floor.
Child's Pose
Child's pose, another stretch borrowed from yoga, lengthens and stretches the spine and lower back while stretching the hip adductor muscles. Kneel on the floor with your toes pointed behind you and your knees positioned beneath your hips. Place your palms against the floor under your shoulders. As you exhale, drop your glutes down to your heels. Pull your shoulders down and back as you let your forehead rest against the floor. Inhale while you reach out with your arms, extending your upper body and stretching your spine. Hold the position for 30 seconds to one minute.
Back Rolls
Seated back rolls allow you to stretch your lower back from your desk chair at home or at work. Start by sitting at the edge of your chair with your back straight. As you exhale, drop your chin toward your chest and curl your back toward the back of the chair. Concentrate on pulling your abdomen in toward your lower back as you push your pelvic bone backward. Inhale, and roll your pelvis forward, raising your head toward the ceiling.
Cobra
The yoga cobra pose stretches out your lower back as well as the deepest layer of your abdominal muscles. Lie face-down on the floor with your feet extended behind you and your palms on the floor beneath your shoulders. Exhale, and push your pelvis into the floor while arching your lower back and pushing your upper body off the ground with your arms. Only straighten your arms until you feel your hips lifting off the floor. Hold the pose for 15 to 30 seconds, and slowly lower your upper body back to the ground.
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