Lower Back Stretches

You may not be able to find a cure for lower back pain, but with a few lower back stretches you may be able to stop lower back pain from worsening and at a minimum find temporary relief from your discomfort.

When can exercise for lower back problems be helpful? If you suffer from...

• lower back arthritis
• lower back muscle spasms
• lower back muscle pain
• a sore and stiff lower back
• hip pain, and
• many other lower back pain symptoms

Or, are trying to prevent back pain.

When should you NOT do lower back stretches? If you have had a recent back injury, back surgery, lower back strain, or if you feel any unusual discomfort when doing exercises for lower back pain.

Back pain is occasionally caused by a serious medical condition. Therefore, it is important to be evaluated by a doctor before beginning any exercise for the back.

Exercises for Lower Back Pain

Has your doctor given you the go-ahead to do some lower back stretches? 

Great! 

However, proceed with caution. In particular, if you have not been exercising on a regular basis.

Most of us know our own bodies quite well. If an exercise...

• does not feel right, or
• causes unusual discomfort, or pain

...STOP doing it.

Also, when beginning any new exercise routine, including these lower back stretches...

• add only one or two new exercises per workout session
• do only a few repetitions of each until your body is accustomed to the new exercise
• before adding a new exercise, wait a few days to see how your body responds to the previous exercises

Since many of the lower back stretches I have included below rotate the pelvis as well as the lumbar region, many of them are good exercises for both hip AND lower back pain.

A word of advice...

Use a floor mat for any exercise which requires that you lie on the floor. Even if the floor is carpeted, your spine will surely appreciate the extra cushioning that an exercise mat will provide.

Lumbar Rotation

1. Lie on your back with knees bent.
2. Slowly rock your knees form side to side, using a pain free range of motion, allowing your lower back to rotate only slightly.

Knee Fold
This exercise can also be performed using both knees at the same time.

1. Lie on your back with knees bent.
2. Exhale while lifting one knee toward you chest.
3. Inhale returning your knee to the starting position, keeping abdominals flat, and navel to the spine.
4. Repeat several times and then repeat with the opposite leg.

Lumbar Vertebrae Stretch

1. Lie on your back with knees bent.
2. Pull in and tighten your stomach muscles while flattening your lower back to the floor.
3. Hold for a few seconds. Repeat several times.

1. Lie on the floor on your stomach.
2. Prop yourself up on your elbows, arching your lower back.
3. Begin straightening your elbows as far as is comfortable. Initially, this may be difficult - the exercise is still effective if you keep your elbows on the floor.
4. Hold for 15 seconds. Repeat several times.

Stabilizer Bridge

1. Lie on your back with knees bent.
2. Keep your arms flat on the floor, running parallel to your body.
3. Using your upper body for support, raise your hips off the floor. With your abdomen muscles pulled in you should have a level "plank" running from your shoulders to your knees.
4. Hold for a few seconds. Repeat several times.

Neck and Lower Back Wall Stretch

1. Stand with your back straight against a wall.
2. Gently move your lower back and neck toward the wall. Without over stretching, hold for a few seconds.
3. Repeat several times.

Lower Back Resting Pose
You will need to do this exercise near an ottoman or chair.

1. Lie on your back and raise your legs in the air.
2. Bend your legs at the knee placing your lower legs on the top of the ottoman or chair. The lower legs should be at a 90 degree angle with the floor and your bottom should be near the base of whatever you are using as a leg rest.
3. Relaxing your lower back, rest in this pose for 10-15 minutes. You should feel a decrease in the strain on your lower back muscles. If not, try adjusting your position.

You may also be interested in:
Back Strengthening Exercises, Back Stretching Exercise, Hip Exercises, Middle Back Exercises, Upper Back Exercises

Alternative Exercises to Strengthen Lower Back

What else can you add to your lower back workouts?

How about trying some yoga for back pain. The classic cat and cow stretches are great for elongating the spine. Or, Pilates for back pain, with its many stretching and breathing exercises.

And, it's not just lower back stretches that can help your back feel better. Don't forget the importance that the stomach muscles play in supporting the spine. For overall back health, these muscles also need to be exercised routinely.