Lower back pain is no laughing matter. Americans spend over $50 billion per year on remedying their pain, according to the National Institute of Neurological Disorders and Stroke. Lower back pain is considered the second most common neurological ailment in the United States and the most common cause of job-related disability. There are two types of lower back pain -- acute, which lasts for a few days or weeks, and chronic, which persists for more than three months. Many possible causes exist, but lower back pain is most commonly related to trauma or medical disorders.
Cat and Camel Stretches
Cat and camel stretches are great ways to stretch out your lower back. To perform the cat stretch, get on your hands and knees. Place your hands on the floor directly under your shoulders and your knees directly under your hips. Let your head drop toward the floor and push the center of your back up toward the ceiling. Hold for five seconds and repeat as desired.
The camel stretch begins similar to the cat stretch. From the cat starting position, you should raise your head and look straight ahead. Lower your stomach toward the floor and hold for five seconds. Repeat as desired.
Hip Rolling
Rolling your hips helps stretch out your lower back and ease tension. To perform this stretch, lie flat on your back on a firm surface. Bend your knees and place your feet flat on the floor. Slowly turn your head to the left while you simultaneously let your legs fall to the right. Hold for five seconds and return to starting position. Repeat on other side.
Pelvic Tilt
The pelvic tilt stretches your lower back. Begin by lying flat on a hard surface. Bend your knees slightly and place your feet flat on the floor. Slowly tighten your abdominal muscles and push your back into the floor until flat. Hold for five seconds and repeat.
Knee Push Up
Knee push ups will help stretch your lower back. To perform this stretch, lie on your stomach and flatten your body to the floor. Keep your legs straight and place your hands flat on the floor, palms down, in line with your shoulders. Slowly straighten your arms and stretch your back into a straight line while keeping your knees and lower legs on the floor. Hold for five seconds and repeat as desired.
Trunk Rotation
For an easy way to stretch your lower back, try the trunk rotation. Begin by getting on your hands and knees on the floor or another flat surface. Holding your back straight, slowly reach your left arm toward your right knee. Hold for five seconds and return to starting position before repeating with your other arm.
This stretch can also be modified. Begin in the same starting position. Leaving your hands flat on the floor, bring your left leg toward your right shoulder. Hold for five seconds and repeat on other side for a full stretch.
