4 Ways to Stretch the Lower Back

1. Let Your Head Hang Down

Stand up straight with your feet about hip width apart and your hands resting at your sides. Inhale deeply and on the exhale, slowly bend forward at the hips, keep your spine as straight as possible. Bend at the knees if necessary, but try to keep the legs as straight as possible. When you reach the deepest forward bend you can reach, cross your arms together and allow them to hang above your head, using the weight of your arms to stretch the lower back. Breathe deeply and slowly as you hang, holding the stretch for at least 30 seconds.

2. A Super Sitting Stretch

Sit in a comfortable chair with your feet flat on the ground and your spine tall and straight. Slowly lean forward bending at the hips, stretching your head up to lengthen your spine. Lean as far as you can, stretching the low back and resting your torso on your thighs if possible. Hold the stretch while breathing deeply for at least 30 seconds.

3. Rock and Roll

Lay on your back on a comfortable surface and draw your knees into your chest, holding your knees with your hands. Gently roll from side to side to massage the low back. When you are reading, pick up your knees slightly to gain momentum and then begin to roll yourself forward with your knees still tucked up to your chest. When your feet land on the ground, hold the position for a second, and then roll back and repeat. Rock and roll as long as you like for low back pain relief.

4. Twist, Don't Shout

One of the best yoga poses for the low back is the spinal twist, which can greatly relieve tension and muscle pain in the lower spinal column. Lay on your back on a comfortable surface and lift your right knee to your chest, holding the knee with your left hand. Extend your right arm out to your side so that it is perpendicular to your body with the palm flat on the floor. While keeping your left leg straight and both shoulders on the ground, roll your right knee across your body, bringing it as close to the floor as possible. If you can't reach the floor without picking your right shoulder off the ground, don't worry, simply stretch as far as is comfortable, hold the position and breathe. After at least 30 seconds, bring your leg back to center, gently release your knee and repeat with the left leg.