The majority of back pain originates in the lumbar spine. The lumbar spine consists of five vertebrae, the largest in the spine because of the higher portion of body weight they support compared to the middle and upper areas of the spine. Chronic stress causes the muscles in the lower back to tighten, which limits the ability of the muscles to support the lumbar spine. Stretching the lower back muscles relieves tension. Hold stretches for 30 seconds.
Child's Pose
Child's pose stretches the muscles and connective tissue of the lower back that support the lumbar spine. Flexible muscles are essential for proper posture in the lumbar spine, called neutral spine position. This is where the lumbar spine curves normally, without excessive flattening or arching. Child's pose assists the quest for neutral spine position by stretching the muscles with a gentle rounding to lengthen the muscles and create space between the vertebrae. Kneel on the floor and rest your upper body on your thighs to perform the child's pose. Touch your forehead to the floor and place your arms on the floor against the outsides of your thighs.
Hug a Ball
The hug a ball exercise stretches the lower back with the assistance of an exercise ball. The ball allows you to relax and release tension as it holds you up. The curve of the ball also puts your back into the correct position for stretching. To begin, squat in front of an exercise ball with your buttocks inches from the floor. Place the ball between your knees near your groin and wrap your arms around it. Hug the ball to your chest and abdomen, relaxing your weight against it.
Seated Bent-Over Lower Back Stretch
The seated bent-over lower back stretch targets the erector spinae, which are the lower back muscles that extend, rotate and sideways flex the lumbar spine. This muscle group stabilizes the lumbar spine too. To perform the seated bent-over lower back stretch, sit on the edge of a chair and bend forward at the waist until your shoulders go between your knees. Reach along the floor under the chair.
Seated Hamstring Stretch
Stretching the hamstrings is also beneficial for the lumbar spine because tight hamstrings cause more weight and stress to go to the lower back by limiting range of motion at the pelvis. The seated hamstring stretch targets the hamstrings, but the erector spinae stretch too. To perform the seated hamstring stretch, sit up tall on the floor or a mat. Extend both legs straight in front of you with the thighs touching. Then, bend forward and reach for your toes or the bottoms of your feet. Keep your knees straight as you bend forward by squeezing your quads and pushing the back of the knees into the floor.
References
- Spine-Health; Vertebrae in the Vertebral Column; Peter F. Ullrich, Jr., M.D.; September 1999
- Spine-Health; Back Muscles and Low Back Pain; Peter F. Ullrich, Jr., M.D.; September 1999
- BodyBuilding.com Stretching Guide: Anatomy of The Lower Back: Back Articles
- ExRx.net: Seated Bent-over Lower Back Stretch
- ExRx.net: Seated Hamstring Stretch
- ExRx.net: Erector Spinae
