If you regularly experience tension or pain in the lower back, take time out of your day for lower back stretches. Although lower back pain can be caused by conditions such as a slipped disk, it is often the result of inactivity or lack of exercise. In addition to stretching the lower back, practice good posture while sitting and standing, and sleep with pillows under the knees to reduce pressure on the lower back muscles. See your physician if pain worsens or if it may be related to an injury.
Gentle Lower Back Stretch
In this exercise recommended by FamilyDoctor.org, start off by lying on your back, with your lower back flat against the ground and knees bent. Support your head with pillows or blankets. Inhale, and as you exhale, grasp the right knee in your hands and gently pull it up toward your chin. Go as far as you can without straining the lower back, and keep your hips level and lower back on the ground. Hold the knee for five to 10 seconds, and then release. Repeat on the other side and continue for at least 10 repetitions.
Bharadvaja's Twist
Bharadvaja's Twist is a simple yoga stretch that reduces tension in the lower back. Sit on the floor with your legs extended, then bring your legs to your right side so they are bent and the feet are just beside the hip. Your left leg should be in front of your right. Place your right hand on your left knee and slowly twist to the left, away from your legs. Bring your left arm behind you for support. Hold this pose for 30 seconds, and then repeat on the other side.
Child's Pose
Child's pose is another yoga posture that provides instant relief from lower back tension. Kneel on the floor with your legs hip width apart. Slowly begin to walk the arms out in front of you until you feel a good stretch in the back and shoulders. Rest the buttocks on the feet and release any tension in the lower back by extending through the spine. Hold this pose for 30 seconds, breathing deeply, and then slowly walk your hands back. According to Bodybuilding.com, you should not do this stretch if you have knee problems.
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