How Do You Stretch Your Lower Back

Lie back on the floor with bent knees and feet flat on the ground.

Keeping your back flat on the floor rotate your hips to the left lowering your legs down to the floor until a gentle stretch is felt. To do a lower back stretch safely stand up straight with your hands at your sides. To stretch your back while you re sitting in a char sit upright and slowly twist to one side from the waist then twist to the other side. Repeat 9 more times.

You could rock side to side or shake your head out to help sink you more deeply into the stretch. Put your right elbow on your left knee then rotate your upper body to the left. Use a slow fluid motion to avoid injuring your back. Next bend forward slowly keeping your arms relaxed until you feel slight tension in your lower back.

Try to relax your low back keeping it in a neutral position which means you should feel a slight curve in your low back if you place the top of your hand under your back. It can release sciatica pain. Rolling your shoulders backwards in a circular motion can also help stretch out your back. Place your right ankle at the base of your left thigh.

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Seated lower back rotation while you re sitting down bring your left leg over your right leg. These are stretches you should do to relieve lower back pain and stiffness in the lower back. Make sure you keep your knees bent so that all the emphasis in in stretching the spine and none is handed over to your pelvis or hamstrings. Let your head provide a weight that lengthens out your spinal vertebrae releasing any compression.

Hold this position then release and repeat on the other side. To stretch your lower back repeat each of the below movements for 2 to 3 minutes before moving on to the next one. To perform the lower back rotational stretch. They also can help improve back.

Then place your hands behind your left thigh and pull up towards your. Lie on your back with both knees bent and your feet flat on the floor. Keeping the shoulders firmly on the floor gently roll both bent knees over to one. Return to the starting position.