Lower back pain is a common affliction that can cause pain, stiffness and a limited range of motion. Sitting at a desk for long periods and excess weight around your waist are some of the most common causes of lower back pain. Luckily, you can perform certain stretches and exercises to alleviate many of your symptoms. Consult your doctor before beginning an exercise routine.
Standing Backbend
The standing backbend relieves lower back tension and aches and also helps to stretch your lumbar spine, chest and shoulders. Stand with your feet hip-width apart. Place your hands on your lower back, with your fingertips pointing toward the floor. Lean slightly backward, opening your chest and shoulders. Arch your lower back outward. Hold this stretch for several breaths, then release back to a neutral standing position.
Knee to Chest
The knee-to-chest exercise stretches your lower back and reduces pressure and tension in your back and hips. Lie on your back with your legs straight. Inhale and bend your right knee into your chest. Pull your right leg close to your chest with your hands wrapped around the back of your upper thigh. Curl your head and shoulders off the floor. Hold this position for a few seconds, then release and repeat on your left leg.
Reclining Twist
The reclining twist alleviates pain by stretching your spine and lower back muscles. Lie on your back with bent knees and your feet flat on the floor. Inhale and bring both knees to your chest. Extend your arms out to your sides in line with your shoulders. Exhale and drop your knees to the right, looking over your left shoulder. Inhale and return your knees to center. Exhale and drop your knees to the left, looking over your right shoulder. Inhale and return your knees to center.
Rolling Like a Ball
This Pilates exercise gently massages your lower back and spine, relieving pain and tension. Sit on the floor with your knees bent in toward your chest. Curl your head and neck down so your chin touches your chest. Wrap your arms around your shins. Lift your feet off the floor, balancing on your buttocks. From this position, roll your body down to your shoulders and then roll back up using abdominal strength. Do not roll on to your neck or use jerking motions to roll your body up. Repeat this gentle rocking motion five times.
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