Exercises to Loosen the Lower Back

Stiffness is caused in the lower back muscles when tissue fibers in the back constrict, causing those muscles to become shorter and making them feel tight. There are two types of back pain that necessitate exercises to loosen back muscles. They are acute pain lasting a few days to a few weeks and chronic pain lasting more than three months.

When executing exercises to loosen back muscles, it is important to follow proper technique. Improper technique can lead to injury, more tight muscles and back pain. The lack of overall exercise can lead to an unhealthy back, but also, exercising too much can lead to back injuries. Just don't overdo it.

  1. Chair Stretch

    • To loosen the lower back, sit in a hard chair (like the ones at your kitchen table). With your arms extended in front of you, slowly bend, reaching for your feet (if you can't reach your feet, you'll work up to it). Hold this position for 15 to 20 seconds. Afterward, slowly come back up to your original position. Do 8 to 12 repetitions. Remember to breathe.

    On Your Back

    • Lie on your back and bend your knees. Place your heels as comfortably close to your buttocks as you can manage. Exhale as you bring your knees into your chest, with your arms (if you can), hold your knees and the stretch for 15 to 20 seconds, breathing the entire time, while you hold, and then slowly lower your feet back to the floor. Repeat this exercise 8 to 12 times.

    Small of the Back

    • Still on your back, with your heels as comfortably close to your buttocks as you can manage, tilt your pelvis forward as you press the small of your back against the floor. There is no curve in the small of your back; it is flat against the floor. Remember to breathe.