Low-impact stretches and exercises are designed to place little to no stress on your body and its many muscles and joints, including the lower-back region. Tight lower-back muscles can result from long periods of sitting, but they can be loosened and relaxed using a variety of activities, such as the hug-a-ball, child’s pose, superman and chair lower-back stretches.
Hug a Ball
Your lower-back muscles will respond well to the hug-a-ball stretch, but you first need to find an exercise ball to hug. While seated on the floor with your knees bent and feet flat on the floor, place the exercise ball between both legs and press your hips downward. Wrap your arms around the ball, allowing it to support your body. Move your legs so your knees are in a straight line with your ankles while keeping your feet flat on the floor. Slowly augment your grip on the ball by increasing the pressure of your hug. Continue hugging tightly for up to 20 seconds and then release. Repeat up to 10 times.
Child's Pose
To perform the child’s pose stretch, get on your hands and knees with your forehead to the floor and hands walked out in front of you. Slowly lower your buttocks as if to sit on your heels, allowing your arms to drag along the floor as you sit back. You should feel a gentle stretch along the entire spine. Once your buttocks have settled onto your heels, bring your hands near to your feet and relax. From this position, arch your spine with each inhaled breath while keeping your feet, arms and forehead in the same position. Repeat up to 20 repetitions.
Superman
The superman stretch is done by lying face down on an exercise mat with your arms and legs in a fully extended position. At the same time, slowly raise your chest, legs and arms off the floor as high as you are able and then hold the position for two seconds. Slowly lower your chest, legs and arms to the original position. Repeat up to 10 repetitions. Inhale during the contraction part of this stretch and exhale while returning to the original position. For the best results, squeeze the lower back during the contraction portion.
Chair Lower Back
The chair lower back is an effective low-impact stretch that loosens the lat and lower-back muscles. While seated in an upright position in a chair, grasp the left side of the seat with your left hand and raise your right hand to a fully upright position overhead. Slowly bend at the waist toward the left as far as you are able, keeping the right hand in the same position, which should be perpendicular to the ceiling. Hold for up to 10 seconds, return to the starting position and repeat the process on the other side.
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