The lower back can be susceptible to a lot of pain and pressure. If you stand a lot for work, perform repetitive twisting and lifting movements, or participate in a lot of physical activity it is important to stretch your lower back. Stretching your lower back helps to prepare your muscles for movement, soothes muscles after activity and can help reduce pain that already exists. Stretching also goes a long way in injury prevention and maintaining a healthy back.
Guidelines for Stretching
Safety is important when you stretch your lower back. If you stretch too much, too hard or too far you can pull or tear a muscle. Never hold your breath when you stretch; instead focus on inhaling and exhaling in a very slow and controlled manner. Perform every stretch you do in the correct form, hold each stretch for 15 to 20 seconds and never bounce. If you bounce, known as ballistic stretching, you can tear muscle fibers in your back. Move slowly into and out of each stretch only allowing yourself to stretch until you feel slight tension; you should never stretch to the point of pain.
Cat Stretch
This exercise is performed on your hands and knees and involves mimicking the motions of a cat. Use a towel or exercise mat to pad the floor under your knees to prevent joint pain. Start on all fours with your back flat and in a straight line. Pull your navel in toward your spine and arch your back upward as far as you comfortably can. Hold this position for 15 seconds and then slowly arch your back in the opposite direction. In this position your back should create a U-shaped curve. Hold for 15 seconds and release.
Downward-Facing Dog
This stretch is a common yoga pose that elongates your spine and stretches your entire body. It is beneficial for your lower back and does not put unnecessary pressure on these muscles. Start on your hands and knees in the push-up position. Your hands should be aligned under your shoulders with your feet about 12 inches apart. Tighten your abdominal muscles and slowly begin to lift your rear into the air. Allow your head to drop between your arms as you continue lifting your rear upward. In the top of the position your legs and arms should be straight and your body should look like an upside-down V. Try to touch your heels to the ground if you are able to. Hold the pose for up to 30 seconds and slowly release back down to the push-up position.
The Cobra
The cobra is another yoga pose that is a beneficial lower back stretch. This stretch will also help your stomach and chest. Lie on your stomach on an exercise mat with your hands under your shoulders. Keep your legs together with the tops of your feet touching the floor. Slowly straighten your arms to lift your upper body off of the floor while keeping your pelvis in contact with the ground. Arch your back toward the floor and look up. Maintain the cobra stretch for up to 30 seconds and slowly relax back downward onto the floor.
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