Your spine consists of four sections: the cervical, thoracic, lumbar and sacrum spine, in descending order. Your lumbar spine is made of five vertebral discs. Because this spinal region is subject to significant stress and pressure in supporting your body weight, lower back pain is a common occurrence. If you experience back pain in the lumbar region, regularly stretching your muscles can relieve pain and improve flexibility, allowing you to reduce muscle tension. Warm up with a five-minute walk before stretching the muscles.
Clasping Knees
Lie on your back and pull one knee in toward your chest at a time. Clasp your hands behind your knees, feeling the stretch in your lower back. Use your hands to pull your legs closer to your body, but do not let your lower back come off the floor. Hold the position for 10 to 30 seconds at a time, then lower the legs to your starting position. Repeat three to four times.
Rotation Stretch
Lie on your back with your feet flat on the floor. You may wish to place a pillow under your head for added support. Hold your knees together as you lower the legs to your left side, keeping your shoulder blades on the ground as you touch your left knee to the ground. Hold this position for 10 to 15 seconds, then raise the knees to the middle and lower the knees to the opposite side. To increase the difficulty of your stretch, you can lift the legs off the floor and lower them.
Back Extension
Back extensions not only stretch the spine, they also strengthen it. Lie on your back with your arms at your side and your legs outstretched. Pull your hands back toward your buttocks as you lift the upper body off the ground. You should feel the muscles working in your lower back as you hold for five seconds. Lower your body toward the ground and repeat three times. To increase the difficulty of the stretch, reach your arms back to grab your ankles, making a "U" shape with your body.
Kneeling Flexion
Kneel on the ground and fold your body over, touching your forehead to the ground. Your torso should cover your thighs. Place your arms at your sides or stretch them forward, depending upon what is most comfortable for you. Take deep breaths as you rest in this position, feeling the stretch in your lumbar spine. Repeat as needed throughout the day to relieve muscle tension.
