The muscles in your lower back, the erector spinae group, provide spinal stability and mobility. They are subject to compression and tightness, in some cases, causing pain and discomfort. Stretching will lengthen the muscles and connective tissues while releasing tension, resulting in reduced pain and stiffness. Combined with strengthening exercises, stretches can improve spinal alignment and posture while decreasing the risk for lower back problems.
Cat Stretch
This move stretches your lower back muscles, and strengthens your abdominal muscles. Get on your hands and knees, with your back in a flat position. Slowly move to a rounded position by lifting the middle of your spine toward the ceiling. Lower your head and ribs and pull your hips forward to contract your abdomen and lengthen your spine. Exhale and hold the stretch for five full breaths, then return to the starting position. Complete three to five repetitions.
Child's Pose
The child's pose is a yoga movement to lengthen the spine and release tension in the lower back muscles. Starting from a hands and knees position, lower your body and bring your buttocks toward your heels while extending your arms in front of your head, reaching forward on the floor. Exhale and deepen the stretch by sinking back on your heels and continue reaching forward. Hold for five full breaths and return to the starting position. Complete three to five repetitions.
Chair Stretch
This stretch in a seated position allows you to stretch during your workday to reverse the effects of sitting for long periods. Sit straight up in a chair while keeping your feet flat on the floor. Slowly lift one leg, bringing your knee toward the chest. Keep your back straight and hold the back of your thigh as you pull your knee up to deepen the stretch. Exhale and hold for up to 30 seconds. Repeat on the other leg. Do not perform this stretch in a chair with wheels.
Seated Twisting Stretches
Spinal twisting poses lengthen your lower back muscles and strengthen your oblique, or side abdominal muscles, performed in a chair or seated on the floor with your legs extended forward. Slowly bring both arms over to one side, following with your shoulders. Deepen the stretch by gripping the side of the chair or pushing with your hands on the floor. Exhale and hold for up to 30 seconds, and then return to the starting position. Repeat on the other side.
References
- BigBackPain.com: Back Exercises
- "Yoga For the Joy of It"; Minda Goodman Kraines & Barbara Rose Sherman; 2010
- Bodybuilding.com: Stretching Guide
- MayoClinic.com; Adult Health: Video: Seated Stretches for the Office; Mayo Clinic Staff
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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