A tight lower back is very common in today's desk-sitting American culture. Taking a few minutes to stretch gently can help relieve the stiffness, fatigue and pain of a tight lower back. If you're active, stretching also reduces post-exercise soreness, increases flexibility and decreases your risk of injury.
Hold each stretch for 30 seconds, stretching only to the point of tension -- not pain. Keep breathing normally, and relax into the stretch as much as possible.
Knee to Chest
Lie on your back with both knees bent, feet planted flat on the floor. Bring one knee in as close as possible toward your chest without twisting your hips. Hold for 30 seconds. Release and repeat on the other side. You can place your both hands behind your raised leg to gently draw it in toward your body.
Dead Bug
This stretch may have a comical name, but it well-illustrates the position you assume. Lie on your back as directed above. Bring both knees in toward your chest at the same time. Wrap both arms behind your knees to help bring them toward your chest. Your shins should stick straight up in the air -- like a dead bug's legs, thus the name.
Cat and Cow
You don't have to lie on the floor to do this stretch; get on your hands and knees instead. Look straight forward. Inhale, lifting your hips and chest toward the ceiling. Imagine your belly button being drawn to the floor by a magnet. This is the cow portion of the stretch. Return to neutral position, then exhale round your spine up toward the ceiling, shifting your head to look down at the floor. You should feel a gentle stretch in your lower back. Either continue alternating back and forth in time with your normal breathing pattern, or hold each pose for 30 seconds at a time, breathing normally.
Chair Stretch
You can sneak in a quick lower-back stretch without ever leaving your chair. Sit up straight in the chair. Bring one knee up toward your chest, placing your hands behind your thigh to gently draw the leg up toward you. Focus on sitting up straight and bringing the knee up to you, instead of bending down to it.
Stability Ball Stretch
Stability balls were first introduced to the United States in 1989, according to the American College of Sports Medicine brochure "Selecting and Effectively Using Stability Balls." Now accepted as common-place exercise equipment, stability balls provide the ideal combination of support and range of motion for stretching your lower back. Drape yourself over the ball, stomach down. Relax and breathe into the stretch. You can hold this position for more than 30 seconds if you like.
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