Your lumbar spine consists of the five vertebrae, often referred to as L1 to L5, in the lower portion of your spinal column. Of all the vertebrae, these bones bear the most weight and are, therefore, most prone to injury and deterioration, says Eben Davis, DC, on the Spine-Health website. For this reason, they also are the source of most back pain. It's difficult to target one particular lumbar vertebra with stretching, but there are a number of stretches you can do for the whole lumbar region.
Step 1
Lie on your back with your knees bent and your feet flat on the floor. There should be a small space between your lower back and the floor. As you exhale, contract your abdominals and gently push this part of your spine into the floor. Hold for five seconds, relax and repeat 10 times.
Step 2
Stretch your buttocks and hips. Start in the same position as for the pelvic tilt and bring one knee into your chest, holding it with both hands, just below the knee cap. Hold for 10 seconds, feeling a gentle pull through your lower back and hip. Relax and repeat three to five times on each leg then bring both legs in together, hold for 10 seconds and repeat up to five times.
Step 3
Start on all fours, with your hands directly under your shoulders and your knees under your hips. Roll up through your spine and drop your head so that you are arching your back like a cat. Hold this stretch for a few seconds then roll back down to a flat-back position and repeat 10 to 20 times.
Step 4
Lie on your back with your feet off the floor and your knees bent at a 90-degree angle. Raise your arms out to your sides, just below shoulder height, then exhale and lower both knees to your right side. As you do so, roll your head to the left. Only move your knees as far as you can without causing pain. Inhale to bring your knees back to the starting position, then exhale and drop them to the left side, this time turning your head to the right. Repeat 10 times on each side.
