Lower Back Stretches

Is your lower back pain keeping you from working, sleeping, and exercising? Lower back stretches can relieve aches as well as strengthen your back muscles.

If you have or had lower back pain, you’re not alone. About 40 percent of Americans experience back pain at some point in their lives. One of the best ways to relieve back pain and strengthen lower back muscles is with simple stretching. Exercise alone can be effective in preventing lower back pain.

Before you do any lower back stretches, talk to your doctor. It’s important not to overdo it. If you don’t feel comfortable, stop exercising and consult your doctor.

The following lower back stretches are designed to be gentle.

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Seated hamstring stretch

This exercise is gentle, making it a great place to start. You can do it at home or in your office. All you need is a chair.

Sit on the edge of the chair with your feet out in front of you. Stretch your right leg out in front of you with your heel on the floor and your toes pointed back at you. You can feel a gentle stretch in your calf muscle.

Make sure you are sitting up straight. Slowly tilt your pelvis forward. Hold for 10 seconds. Now switch to your left leg and do the same thing. Alternate your legs and do between five and 10 stretches per leg.

This stretch reduces lower back pain.

A gentle twist

Twisting while you sit stimulates your digestion and circulation, tones your abdominals, and strengthens your lower back muscles.

Sit near the edge of a chair with your feet flat on the floor. Your knees should be at a 90-degree angle. Take a deep breath and press your backside down into the chair. Make sure you’re sitting up straight.

Lengthen your spine by imagining a string running from your tailbone up through your spine, neck, and the top of your head — as if it is holding you up. Now lift your arms up over your head.

Lower your arms and exhale. As you do, gently turn to your right. Place your left hand on the outside of your right knee. You can rest your right hand on the chair or wherever it feels comfortable.

As you twist, you can feel a gentle stretch in your spine. Exhale, hold the twist, and count for 10 seconds. As you exhale, you can twist a bit further.

Take another deep breath and release the twist so you are in a sitting position. Try alternating to the other side. Do each side two to three times.

Simple back bend while seated

Many people tend to slump in their chairs, which overtime can cause back pain. This stretching for lower back pain exercise starts with sitting on a chair with our feet flat on the ground. Place your hands on your lower back, your fingers pointing downward and your thumbs wrapped around your hips.

Take a deep breath. As you breathe, press your hands into your hips and lower back. Tilt your head back so you’re looking up at the ceiling. Exhale.

Slowly inhale. While you inhale, push your lower back and hips forward. Hold for a count of 10 while slowly inhaling and exhaling.

Then gently push your lower back and hips to their original seated position. Repeat five times.

Curl-ups

This stretch is a toned-down version of a sit-up. The curl-up strengthens core muscles. You start by lying on your back with your knees bent and feet flat on the floor. Place your arms across your chest. Breathe in and as you exhale, gently lift your shoulders — just your shoulders — off the floor.

Repeat 10 times and exhale each time you lift. Inhale as you gently move back down.

Leg lifts

Lie on your back. Bring your right knee to your chest while your left leg is on the floor and your toes point toward the ceiling. Straighten your right leg and slowly lower it to the floor. Inhale when you move your knee towards your chest and exhale as you return your leg to the floor.

Repeat 10 times with both legs.

Always be sure to warm up before you start any of these lower back stretches, and stop if you feel any pain.

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