Stretching Exercises for Lower Back

Stretching exercises for lower back muscles can alleviate minor back aches and tightness, but you should always confirm their safety for your body with a doctor first. Also, the body needs to get warm before it can safely go into stretches. Try light jogging, dancing or other aerobic activity for at least five minutes before beginning stretches. Perform each exercise for five to seven complete breaths, or for thirty seconds or longer.

  1. Standing Stretches

    • A Forward Fold is similar to touching the toes, except you can bend your knees as much as you like. Bring the upper body as close to the legs as possible. Let the head hang upside down. Experiment with straightening the legs little by little, looking for a place where the spine feels lengthened and relaxed. Avoid locking the knees and allow the entire body to release tension.

      Stand firmly with feet about eight to ten inches apart for a Standing Twist. Let the arms float out at your sides a few inches away from the body. Keep the hips facing completely forward as you turn the torso gently from side to side. Go back and forth five to seven times. Now hold the twist--bring the left hand to your right side and let the right arm float slightly behind the body. Look toward your right shoulder. Remember to keep hips facing forward. Repeat on the other side.

    Ground Stretches

    • Work back and forth between Cat and Cow Stretches. Start on hands and knees. Exhale, make the back rounded like a rainbow, then inhale, make the back into a valley shape. Next, try holding a Modified Cat Stretch. Lean the hips back until they are behind the knees, then round the lower back. Keep arms stretched out and hands on the floor.

      Hold a Seated Twist for deep lower back stretching. Start in a seated, cross-legged position. Reach the left hand over to the right knee. Place the right hand on the floor, slightly behind your body. The chest should face toward your right side. Keep a sturdy posture, but relax shoulders, face and legs. Breathe deeply--coming slightly out of the stretch if inhales cause any discomfort.

      Now, for Knees to Chest, lie on your back. Bend your knees and pull them in toward your body. Grab underneath the knees. Keep shoulders relaxed as you rock the legs very gently from side to side. This should massage the lower back.