How Do You Stretch Out Your Lower Back?

Following are the orthopedist- and physiotherapist-recommended exercises for stretching the lower back:

• Back arch:
  • Lie face down on the floor.
  • Now push upward with your arms, while your hands are placed below your shoulders.
  • Your pelvis must keep touching the floor all the while.
  • Only raise your back.
  • Repeat 10 times daily.
• Bent leg side raises:
  • Position yourself on the floor on all fours.
  • Raise your left leg off the ground and swing it to the left side away from your hip.
  • Slowly return it to the middle and rest it on the floor.
  • Repeat 10 times.
  • Now repeat the same with the right leg.
• Knee raises:
  • Support yourself on all four limbs.
  • Now move your left knee to the right elbow slowly.
  • Return to the original position.
  • Now move your left knee to the left elbow slowly.
  • Repeat 10 times and do the same with the other leg.
• Kneeling back extension:
  • Be on your hands and knees with your shoulders positioned over your palms.
  • Rock forward onto your arms and around your shoulders.
  • Allow your low back to drop toward the floor.
  • Hold for five seconds.
  • Rock backward and sit your buttocks as close to your heels as possible. Extend your arms and hold for five seconds.
  • Do this 10 times a day.
• Sitting rotation stretches:
  • Sit on the floor with both legs straight out in front of you.
  • Cross one leg over the other.
  • Slowly twist toward your bent leg, putting your hand behind you for support.
  • Place your opposite arm on the side of your bent thigh and use it to help you twist further.
  • Look over your shoulder and hold the stretch for 30 seconds.
  • Slowly come back to the center.
  • Repeat on the other side.
  • Repeat the entire sequence four times.
• Knee to chest:
  • Lie on your back on the floor.
  • Lift one leg and bring your knee toward your chest.
  • Grasp your knee or shin and pull your leg carefully in as far as it will go.
  • Tighten your abdominals and press your spine to the floor.
  • Hold for five seconds.
  • Repeat on the other side, then pull both legs in together.
  • Repeat the sequence 10 times.
• Hip bridge:
  • Lie on your back on the floor with your arms at your sides.
  • Your knees should be bent, and your feet should be flat on the floor.
  • Tighten your abdominal and buttock muscles.
  • Lift your pelvis so that your body is in a straight line from your shoulders to your knees.
  • Hold this position for 15 seconds.
  • Repeat.
• Prayer-Cat-Camel pose:
  • Start on all fours.
  • Prayer: Breath out as you sit back onto the heels, lower head, tuck chin, and reach arms out.
  • Cat: Breath in as you arch your back up and pull in the belly muscles while head remains tucked.
  • Camel: Breath in and lower belly and reach chin toward ceiling. Tuck chin and sit back into prayer position. Repeat five times.