How to stretch your lower back

1

The exercises and stretches below are perfect to help you to prevent lower back pain, but if you already suffer from this problem, they will also help you to relieve pain and gradually solve muscle contractures, as your doctor or physiotherapist recommends.

2

To start with, it’s good stretching the lower back while standing, so to do it correctly follow these simple steps:

1. Stand with your legs aligned at your hips
2. Place your arms relaxed at the sides of your body
3. Take a deep breath, bend your back forward slowly and let your arms drop in a relaxed way down and forward
4. You will feel like the first muscles to stretch are those of the lower back
5. When you get to that point where you feel the stretch, stop with your back straight
6. Keep breathing deeply and hold like this for a maximum of 10 seconds, depending on how long you see that you can hold on without it hurting.
7. After 10 seconds, get up slowly until you return to the starting position.
8. Stretch your back slightly back with your hands on your hips to complete the stretch, hold another 10 seconds
9. Repeat this entire process at least a couple more times

If while you go down to this position it hurts, do not lower more and stretch at that point even if you are not very inclined, it is better not to force. Curving your back or reaching your feet will be an exercise that you will do if you do not have a contracture and if with the practice of this stretch you have gained elasticity.

3

Now continue with these simple instructions to stretch your lower back on the floor:

1. put kneeling on a mat
2. With your back straight, stretch your arms forward and stretch your trunk towards the ground and forward.
3. Remember to control your breathing in a relaxed and deep way
4. Hold this position for 3 or 5 seconds and when finished get up slowly
5. Do this exercise at least 5 times and up to 10 times, depending on how you feel capable

4

To stretch the lower back it is very important bend your knees well, to do this, follow these steps:

1. Stand face up on an exercise mat with arms at the sides
2. Slowly raise your right leg bringing your knee towards your chest
3. Stretch as far as you can go and hug the leg with your arms to apply slight pressure to help you stretch.
4. Hold this pose for 20 to 30 seconds
5. Lower your leg slowly and do the same exercise with your left leg
6. Repeat the process 2 or 3 times for each leg

This exercise is perfect for those who already have a contracture in this area of ​​the back, since it is an excellent way to stretch these muscles and relax them. In addition, you can do the same stretch with both legs at the same time and, when you hug both legs closer to your chest, you can rotate to the sides thus creating a massage effect in the lower back. Do it very slowly, without resting on the ground laterally and repeat it 3 or 4 times.

5

You can also perform the cat stretch placing your hands and knees on the mat and keeping your back straight. Take a deep breath and arch your back like a cat, holding this pose for 15 or 30 seconds and you will notice how the lower back stretches perfectly. Slowly return to the starting or resting position, take a breath again and arch your back inward, leaning your abdomen and torso towards the floor, hold the posture for 15 or 30 seconds. Repeat this full stretch 2-4 times.

6

Using a swiss ball or fitball You can perform various exercises and stretches for the lower back. For example, place the ball on the mat so it does not slip, sit on it in a natural position, with your back straight and your legs bent at 90 degrees. Once correctly positioned, raise the left arm to a 90 degree angle and then lower it, do it now with the right arm and repeat 15 times with each one.

7

Another exercise with this type of ball is performed by placing it between lumbar area and a wall. Go down to the ground, stretching your arms above your head at the same time, until your knees are bent at 90 degrees and hold for 5 seconds. Return to the starting position and repeat the exercise at least 5 times.

8

If we do not have severe contractures and we have enough elasticity, it is advisable to practice yoga poses to stretch the lower back. Some that will help you in a very specific way to stretch your lower back are the following:

Dog posture

1. Place your feet well on the ground, aligned with your hips
2. Stretch your body forward to support your hands
3. form a triangle with the ground while keeping your back straight and well stretched
4. Hold for about 10 seconds and little by little return to the initial position
5. You can repeat the stretch at least 3 times

The position of the cobra

1. Lie face down on the floor
2. Rest the palms of the hands at shoulder height
3. Slowly raise your upper body, arching your back without lifting your hips off the ground.
4. Hold for 5 to 10 seconds and gradually return to the initial position
5. Repeat the stretch at least 3 times

If you want to know these positions better and discover others that will suit you well for back pain, we recommend that you read this article on yoga positions for back pain.

This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.