Lower Back Stretching Exercises
By keeping some basic guidelines in mind, you can learn about lower back stretching exercise. Studies have shown that lower back injuries are among the most common in the world. Commonly, they are caused by factors such as overuse injuries, excessive strain related to weight lifting, and work-related injuries. Engaging in the stretches below is a great way to alleviate lower back pain.
- Hamstring stretch. The hamstring stretch is one of the best exercises for the lower back. To perform the exercise, sit on the ground with your legs extended out in front of your body. Take a deep breath, reaching your arms overhead. As you exhale, bend from the waist, reaching your hands towards your calves, ankles, or feet. Hold the pose for at least twenty seconds, and repeat.
- Spinal twist. This is another great stretch that can be highly effective at loosening tight muscles in the lower back. To perform the spinal twist, sit on the ground cross-legged. Slowly and carefully rotate to the right, placing your right hand on the ground near your right hip, and your left hand on your right knee. Hold the pose for twenty seconds, and switch sides.
- Cobra. Finally, cobra is a yoga-based stretch that is commonly used to treat lower back pain. To do this exercise, lay on your belly on the ground with your hands on the ground below your shoulders. Take a deep breath, and as you exhale, push your chest off the ground. Straighten your arms as much as possible.