If you're suffering from low back pain, you may think that there isn't anything you can do about it. However, whether you're suffering from a muscle tear or strain, a problem with the compression of your spine or another back problem, stretching exercises can help take some of the pressure off your lower back, minimize pain, and restore strength and mobility to your lower back. Get your doctor's approval before exercising with a lower back muscle tear.
Heel Slides
This exercise can restore motion to your lower back. Lie down on your back with both legs straight and your feet about shoulder-width apart. Bend one knee and begin sliding your heel toward your buttocks. Be sure that you only go as far as you can without serious pain. Repeat 10 times with both legs.
Seated Forward Bends
Sit in a firm chair with your feet about twice shoulder-width apart. Bend your upper body forward while sliding your arms down your legs until they touch the ground. Continue bending your upper body as far as it will go. While holding this position, reach with your right hand and grab you left shin. Apply gentle pressure and hold this stretch for about 15 seconds. Repeat on the other side.
Double Knee to Chest Stretch
Lie down on your back with both legs straight and your feet about shoulder-width apart. Bend both knees at the same time and bring them toward your chest while keeping your feet together. Grab your bent legs with both arms and use your arms to pull them toward your chest as far as they will go without pain. Hold this stretch for about 10 seconds and repeat as directed by your doctor.
Knee Rolls
Lie down on your back with both legs bent and the soles of both feet flat on the floor. Be sure that your feet are together, and use the force of gravity to allow both knees to fall to the left side. Turn your head toward the right. Hold this position for about 10 seconds, then use a slow and controlled motion to return to the starting position with your feet flat on the floor. Repeat on the right side while turning your head to the left. Perform this exercise 10 times on each side.
Member Comments