If you experience persistent lower back stiffness or pain, see your doctor. You could have an underlying medical condition that requires treatment. If you are recovering from an injury, a physical therapist can help you put together a stretching routine to work out the stiffness from your lower back. Try stretches such as the sphinx, the hip stretch and the seated twist. In addition to these exercises, ask your physical therapist if you are healthy enough for low-impact workouts, such as swimming, that won't place tension on your back.
Hip Stretch
Step 1
Stand up and place your feet shoulders-width apart.
Step 2
Step back with your right foot. The step should be about half the distance of a normal step.
Step 3
Bend your left knee while shifting your weight to your right leg. Keep your right leg straight. Reach down with your right hand until you feel a stretch. Repeat with the other leg.
Piriformis Muscle Stretch
Step 1
Lie on your back to stretch the piriformis muscle. This muscle is located in the buttocks. Stretching it may help alleviate lower back tension.
Step 2
Cross your left leg over your right.
Step 3
Pull your left leg toward the right side of your chest with your hands. After you feel a stretch, return to the original position. Repeat this stretch with the other leg.
Sphinx Stretch
Step 1
Lie down on your stomach.
Step 2
Place your forearms underneath your upper body.
Step 3
Lift your upper body with your forearms until you feel a stretch. Keep your hips on the floor.
Seated Twist
Step 1
Sit on the floor in a cross-legged position. Keep your back erect. Place your left palm on the floor.
Step 2
Place your right hand on your left knee.
Step 3
Pull your left knee toward your chest while looking over your left shoulder. Repeat in the other direction.
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