Your spinal column and its supporting muscles, ligaments and tendons were designed for fluid movement. Injuries and muscle imbalances limit spinal movement and potentially cause pain. Static stretching exercises, which involve holding a stretch for 30 to 60 seconds, and dynamic stretches, which are stretches with movement, may restore spinal mobility and correct muscle imbalances.
Spinal Movements
The lumbar spine's movements include flexion, extension and lateral flexion, which involves side-bending and rotation. The best stretching exercises are those that address the movement patterns where you have limited mobility. If possible, have a certified personal trainer assess your flexibility. The results will help you choose the best stretches.
Sequencing
Sequencing plays a key role in successful lower-back stretching. Dynamic stretches, which also warm up the muscles, should precede static stretches. In some cases, a tight lower back results from tension in other parts of the body, such as the neck or hip flexors. Address these tight points before performing your lower-back stretches.
The Cat
The cat is a dynamic flexibility exercise that appears in most physical therapy programs. Kneel on all fours. Tilt your pelvis so your pubic bone moves toward your navel. Maintain the tilt and round your upper back until you resemble an angry cat. Return to the starting position. Perform 15 repetitions daily.
Spinal Rotation
Spinal rotation is crucial to everyday movement. This dynamic stretch comes from the Stott Pilates warm-up. Lie on one side on an exercise mat with your knees bent, your hips stacked and your arms reaching forward with your palms together. Inhale and reach your top arm toward the ceiling. Exhale and reach your arm to the side, rotating your torso so your chest turns toward the ceiling. Inhale and reach back up toward the ceiling, and then exhale and return to the starting position. Perform eight repetitions on each side. On the last repetition, hold the stretch for 30 to 60 seconds.
Exercise Ball Extensions
Spinal extension is equally as important as flexion. In some cases, even more so. New Zealand physical therapist Robin McKenzie, for example, says people with sciatic nerve problems may require spinal extension. He designed a series of spinal extension floor exercises. If you have an aversion to lying prone on an exercise floor, the stability ball will suffice. Lie prone with your upper body draped over the exercise ball. Extend your legs and rest your feet against the wall. Slowly extend your spine, lifting your head and shoulders from the ball. Lift your hands, extend your arms and reach toward the opposite wall. Perform eight repetitions and hold the stretch for 20 to 60 seconds on the last rep.
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