Lower Back Stretches - 6 Stretches to Help Improve Your Lower Back

Everyday activities can take a toll on your back in many ways and as your muscles get stiffer, it can cause back aches or can even result in a back injury. If you feel pain in your lower back regularly or just want to strengthen your lower back muscles for greater flexibility and fitness, the following lower back stretches will help you achieve the desired results:

Lower Back Stretches - Exercise #1:

1. Lie flat on your back.

2. Now bend your knees

3. Slowly pull your knees towards your chest holding your legs with your arms until you feel a slight pressure in your lower back.

4. Hold for 15-20 seconds.

5. Repeat 10 more times.

Lower Back Stretches - Exercise #2:

1. Get on the floor on your hands and knees.

2. Now stretch your hands forward slowly in front of you.

3. At the same time, lower your buttocks until they touch the heels of your feet.

4. Lower your forehead to touch the ground.

5. Hold for 15-20 seconds.

6. Repeat 10 times.

Lower Back Stretches - Exercise #3:

1. Lie flat on your stomach.

2. Now slowly lift up your back and upper body supported by your arms.

3. Make sure to keep your legs flat on the ground.

4. Remain in that position for 15-20 seconds.

5. Return back on the ground.

6. Repeat 10 times.

Lower Back Stretches - Exercise #4:

1. Stand straight with your feet parallel to your shoulders and slightly wider than your hips.

2. Now bend your torso completely forward and place your hands on your knees.

3. Hold it there for 15-20 seconds until you feel a slight stretch.

4. Return back to the initial position.

5. Repeat 10 times.

Lower Back Stretches - Exercise #5:

1. Sit on a chair or bench.

2. Place your feet hip distance apart and place your hands on your knees.

3. Now slowly incline forward until your upper back and head hang between your feet.

4. Hold for 15-20 seconds.

5. Repeat 10 times.

Lower Back Stretches - Exercise #6:

This exercise is to reduce back pain and is in fact a mobility exercise and not exactly a lower back stretch.

1. Lie down flat on the floor with your arms over your head and with your heals under your knees.

2. Now lift your tail bone towards the ceiling.

3. Lift your whole spine except for your neck which should remain on the floor.

4. Lift up until you form a bridge with your feet, arms and head on the floor and the rest of the body lifted upwards.

5. Remain in that position for 15-20 seconds.

6. Lower your body back on the floor slowly.

7. Repeat about 10 times.

These exercises can be repeated more than 10 times depending on the fitness level of the person. If you have suffered a lower back injury or pain then please observe caution when doing these exercises. When performed properly, these simple exercises can lower your back pain and strengthen your muscles especially as you age.

Eating healthy unprocessed foods can also have significant impact on your fitness level. Remember to stay stress free, and be cautious when lifting heavy weights that can bring sudden pressure on your lower back. With good exercises such as these lower back stretches, patience, and healthy eating habits, you should be able to lift heavier weights as time passes and increase your overall strength while keeping your lower back fit.

Sources:

Laura Inverarity, "Lower Back Stretches." About.com