Stretches to Strengthen the Lower Back

The benefits of a properly performed stretch are recognized by today's fitness experts. The increase in an individual's range of motion, stronger muscles, reduction in soreness and lessened fatigue are all good reasons to stretch. Stretching the complex grouping of muscles that maintains lower spine health will aid the body in standing erect and moving, twisting and bending in multiple directions.

  1. Standing Knee-to-Chest Stretch

    • The lower back supports all the weight of the torso, so it is the most injured area of the spine. The standing knee-to-chest stretch targets the iliocostalis lumborum (a muscle that runs from the pelvis to the lower ribs) and the gluteus maximus. Stand erect and bring one knee to your chest using your hands. Maintain proper balance throughout this stretch. If necessary, lean against a wall or door jamb to prevent falling.

    Kneeling Back Rotation Stretch

    • Perform this stretch by kneeling on your hands and knees.

      The kneeling back rotation stretch works the iliocostalis lumborum, the intertransversarii (a series of muscles that connect the vertebrae's transverse processes) and the multifidus (muscles on each side of the spine that aid in erecting and rotating the spine). Begin by kneeling on the ground on all fours, then raise your right arm. Rotate your middle back and your shoulders while looking up. Be sure to keep your arm pointing straight up and track your hand with your eyes. This will enhance the stretch and lengthen the extension of the muscles.

    Spinal Roll

    • A yoga mat is great for cushioning your spine for this stretch.

      Stretch a large array of lower spinal muscles by performing the spinal roll. Start on a mat or rug to prevent injury. From a sitting position, use your hands and arms to draw your knees to your chest. With a gentle movement, roll up and back on your spine, maintaining a tucked chin into your chest. Practice controlled and even movement along your spine. Perform this same stretch adding crossed legs on the backward roll and uncrossing on the roll up. Alternate the direction of crossed legs with each roll.

    Lying Leg Cross-Over Stretch

    • Begin by laying on the floor on cushioned surface.

      The lying leg cross-over stretch targets the iliocostalis lumborum, multifidus, intertransversarii and the gluteus maximus, medius and minimus. Begin by laying on a rug or mat and cross one leg over the other, keeping your arms outstretched and even with your shoulders. Keep legs straight and allow your back and hips to rotate throughout this movement. Be sure your shoulders remain on the ground and maintain controlled, steady leg movement with straight legs. Let your leg's weight do most of the stretching.