The lower back is a common site of tightness and discomfort. Poor posture, sports injuries and certain medical conditions can cause the muscles in the lower back to become shortened, leading to a loss of range of motion. Performing stretches for the lower back on a regular basis will help alleviate your discomfort and prevent future tightness.
Cat and Cow
Begin on all fours on the floor on on an exercise mat. Position your wrists directly underneath your shoulders and your knees directly underneath your hips. As you inhale, lift your tailbone and head up toward the ceiling and let your belly hang toward the floor. Stay broad across the chest and pull the shoulders back. Exhale and reverse the position, tucking your tailbone and rounding your spine. Bring your chin toward your chest and look at your navel. Repeat these two movements five to 10 times.
Seated Forward Bend
Sit in a comfortable cross-legged position with your shoulders aligned over your hips. Reach the crown of your head toward the ceiling, elongating your spine. Reach your fingers forward ahead of you on the floor and lean your torso forward until your feel a stretch in your lower back. Keep the spine straight and continue to walk your fingers out a little farther. Hold the stretch for 30 seconds and release.
Seated Twist
Sit in a comfortable cross-legged position with your shoulders aligned over your hips. Stretch the crown of your head up toward the ceiling, elongating your spine. Bring your right hand across to your left knee and your left hand to the floor behind your tailbone. Rotate your torso to the left but keep your hips still. Twist as far as you can go without causing yourself discomfort and hold for 30 seconds. Release and switch sides.
Pelvic Tilt
Lie on your back on the floor or an exercise mat with your knees bent and your feet flat on the floor. Contract your abdominal muscles as you press your lower back into the floor and lift your tailbone up slightly. Hold pose for 10 seconds and release. Repeat 10 times.
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