Best Stretching Exercises for the Lower Back

The lower back is highly susceptible to injury and pain after a workout. This is partly due to people using bad posture and performing exercises incorrectly, thus putting extra stress on the back muscles. For this reason, you should always consult an instructor or trainer and have him check your techniques. Always stretch your lower back after you are done with your routine as well.

Things You'll Need

  • Mat, towel or soft carpet Comfortable clothes
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Instructions

  1. Body Length Stretch

    • 1

      Lie on the ground with your feet together and your arms stretched over your head straight and parallel to each other so that your elbows are on the mat and your palms are facing toward the ceiling.

    • 2

      Slowly move your arms to the right while keeping them on the floor. Make sure to keep them parallel. Then, move your legs to the left, keeping them parallel and on the floor as well. Your body will form a diagonal line.

    • 3

      Point your toes and stretch your fingers out as far as you can, so it feels like your body is being pulled taut. You should feel this stretch in your abs as well as your back. Hold it for about 10 seconds.

    The Roll

    • 4

      Lie down on your back and slowly bring your knees into your chest. Then roll backwards so that your weight is resting on your upper back and shoulders.

    • 5

      Put your arms out behind you so that they are are parallel to your body and your palms are lying on the ground face up.

    • 6

      Hold the stretch for about 10 seconds. Then roll down and repeat it. Continue to repeat for as long as you feel you need to in order to remove any stiffness from your back.

    Table stretch

    • 7

      Get up on your hands and knees and square off your body. This means your hands should be under your shoulders facing forward and your waist should be bent at a 90-degree angle.

    • 8

      Arch your back so that you can feel a slight inward curve in your spine. While you're doing this, lift your head and look up toward the ceiling at about a 75-degree angle.

    • 9

      Bring your head back down and tuck it into your chest. Straighten out your back and then bend it in the opposite way so that it is rounded up slightly. Don't tense your shoulders as you do this. Keep them loose and relaxed. Then repeat Steps 1 through 3 at least 5 to 10 times.