Before you stretch your lower back, you should learn a little about human anatomy. The main muscles in the lower back are the erector spinae, also known as the spinal erectors. They actually begin all the way up by the skull and run down the sides of the spine. When you have mild back pain or stiffness, stretches can be used for a noninvasive remedy. Even though you are not moving dumbbells around, it is still important to use proper form with your stretches.
Step 1
Lie flat on your back with your legs straight in front of you to do a knee-to-chest stretch. Keep your right leg straight as you lift your left leg, bend your knee and grasp the back of your thigh. Pull your knee in toward your chest as far as you comfortably can and hold for 20 to 30 seconds. Release the stretch, straighten your leg back out and repeat with your other leg.
Step 2
Execute a standing back bend. Position your feet hip-width apart and place your hands on your hips. Keep your legs straight and lower body still as you bend backward as far as possible. Hold for 20 to 30 seconds and slowly release.
Step 3
Perform a lateral rotation stretch in motion. Lie on your back with your knees bent, feet flat on the floor and hands resting comfortably on your chest. Keep your upper body still as you slowly lower your legs down to your right side as far as possible. Your goal is to get your legs to touch the floor. Hold for a second, raise your legs and then lower them down to your left side. Alternate back and forth in a slow and controlled motion for 10 to 12 repetitions.
Step 4
Alternate between a cat and cow pose. Assume an all-fours position on the floor with your hands under your shoulders and knees directly under your hips. Take a big inhale as you arch your back, lower your belly toward the floor and look straight ahead. Exhale as you raise your back in the air and look down toward the ground. Move back and forth from each position for 10 to 12 repetitions.
Step 5
Lie on your stomach to execute a cobra pose. Place your hands shoulder-width apart and flatten the top of your feet out on the floor. Keep your thighs and feet down as you lift your chest from the floor and fully extend your arms. Look up at a slight angle when you do this and hold for 30 to 45 seconds.
Tips and Warnings
- Perform three or four sets of each stretch and do them every other day.
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