Stretches for Your Lower Back
A lack of flexibility in your lower back can cause pain. The following stretches from One Hundred Stretches by Jim Brown can keep this area loose and pain-free.
Keep these guidelines in mind when doing them:
Start out slowly and build repetitions gradually.
Stop any exercise that causes pain.
Repeat each exercise three to five times.
Begin each stretching session with five to seven minutes of gentle aerobic exercise, such as walking or riding a stationary bicycle.
Sit in a straight-back chair, with your feet on the floor. Grasp your left knee with both hands and bring that leg up toward your chest. Hold, return to the starting position, and repeat with your right leg.
Lie on your back with your legs extended downward and your arms extended above your head. Try to make your body longer by stretching your legs as far as they can reach while extending your arms in the opposite direction. Relax and repeat.
Sitting lower back
Sit in a chair with your legs bent at the knees and slightly apart. Relax your lower back, bend at the hips, and let your arms hang toward the floor. Bend forward until your stomach touches your thighs.