How to Relieve Lower Back Tension

Lower back tension is a common malady that may be caused by poor posture, sitting too long on a soft surface or a minor injury. Stretching exercises will often alleviate temporary lower back tension by loosening your muscles. Chronic back pain should be treated medically.

Instructions

    • 1

      Stretch your lower back while lying down. Lie face up with your knees bent and your feet flat on the floor. Rotate your hips to move your knees as far as you can to one side while keeping your shoulders still. Hold the stretch for five to 10 seconds and then repeat the stretch in the opposite direction to complete one repetition. Try to perform three reps, twice each day.

    • 2

      Perform a standing forward bend, also known as the uttanasana yoga pose. Stand erect with your back straight and tailbone tucked in, then inhale and raise your arms straight above your head. Exhale as you bend forward from the waist. Keep your legs as straight as you can and tuck your chin onto your chest. Transfer your weight to your toes as your torso descends. Ideally, your face will come close to your legs and your fingers will touch the floor at the bottom of your movement. Stop sooner if you feel the stretch in your lower back and hamstring areas. Take five breaths at the bottom of your movement before rising.

    • 3

      Stretch your hamstrings to loosen up your hips, which in turn reduces stress on your lower back. Position two chairs facing each other and then sit in one chair. Extend one leg onto the opposite chair, reach forward and try to touch your toes. Stop when you feel a stretch in the back of your thigh. Stretch the opposite leg to complete one repetition, or stretch both legs simultaneously. Hold the stretches for 20 to 30 seconds and perform five to 10 reps.