You use your lower back every day, whether lifting heavy loads or just sitting in a desk chair. Lower back stretches can help prevent and rehabilitate soreness and injury. There are multiple stretches to strengthen this area and increase flexibility.
Significance
Lower back pain can be debilitating, and even disrupt your sleep. If you play sports or participate in heavy physical activity, lower back problems can severely hamper your performance. Back injuries can also persist over a long period of time, as they did with former National Hockey League superstar Mario Lemieux. He had his first back surgery in 1990. After two playoff MVP awards and an NHL MVP award over the next three seasons, he needed surgery again for a herniated muscle in his back. During the 1993-94 season, he missed an additional 58 games from problems with his back and recovering from surgery. This underscores the need to keep your back flexible through careful stretches.
Knee to the Chest Stretch
Peter F. Ullrich Jr., M.D., at the website Spine-Health, advises to wear comfortable shoes and not to bounce when you stretch; instead, make sure that your movements are slow and controlled. To perform the knee to chest stretch, lie on your back and use your hands to pull your knees toward your chest. At the same time, flex your head forward. Hold this stretch for 30 seconds.
Cat Stretch
The cat stretch is quite simple and can be performed when you wake in the morning or before you go to sleep. Get on your hands and knees. Raise your head off the floor and put an arch in your back. Next, lower your head and chin and raise your back upward so your body is an inverted "U" shape. Perform this stretch about seven times, holding each stretch for 30 seconds, and with every repetition, try to make slight increases in your back's range of motion.
Partial Curl Stretch
Lie on your back with your knees bent, keeping your feet and back flat on the floor. Straighten your arms, tighten the muscles in your midsection and raise your chin so that it nearly touches your upper chest. Extend your arms in front of you as you curl the upper body off the floor and forward. Exhale during the curl phase. At the top of the curl, hold the stretch for about three seconds. Perform this stretch about 10 times. Eventually, progress to three sets.
Considerations
Any serious back problems may require more rehabilitation than simple stretching. If you want to lift weights to strengthen your back muscles, or are unsure about which stretches are safe for you, speak with your doctor first.
