Exercises for a Tight Lower Back

Tight and stiff muscles in the lower back cause discomfort when sitting down and walking uphill. These simple and effective exercises loosen the extensor muscles and support the back by building strength.

  1. Warm Up

    • Walk for 15 minutes at a brisk pace. Make loose fist with your hands, bend your elbows and pump your arms as you walk to elevate your heart rate. Focus on maintaining good posture. Breathe in through your nose and let your lungs fill completely with air as you reach the crown of your head skyward. Expel the air in your lungs slowly and keep your abs flat.

    Exercise

    • Use a yoga mat to do these exercises. If you feel pain at any point, stop and seek medical advice.

      Swim on Land: Lie face down and extend arms straight above your head. Keep legs straight and shoulder-width apart. Breathe in as you lift your shoulders, arms, hands, legs and feet off the ground so your body is bow shaped. Breathe out and begin swimming on land by fluttering your hands and kicking your feet in a gentle up-and-down motion for 60 seconds.

      Curl and Extend: Get down on all fours. Extend your right arm out straight with your palm facing the mat and lift your left leg straight behind you with your toes pointed. Keep your left knee and right hand on the mat. Contract your abdominal muscles as you turn your right hand skyward, make a fist, bend your elbow and bring it to the center of your stomach. Simultaneously move your extended left leg by bending at the knee and bringing the leg toward your center. Repeat 10 times and switch sides.

    Stretch

    • Spine Twist: Lie on your back and make a T with your body by extending your arms straight out to either side. Place your palms flat on the ground. Bend your right knee in toward your stomach and keeping your leg bent, drop it over your left leg. Turn your head to the right. Hold the twist for 40 seconds. Switch sides.

      Rocking Ball: Lie flat on your back, bring your knees into your chest and grab your ankles with your hands. Tuck your chin to your neck and rock forward and back for 40 seconds.