Things You'll Need:
- An exercise mat or suitable floor space
- Loose, comfortable clothing
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Step 1
Begin with slow stretching exercises to loosen up. Start by lightly stretching your arms and legs for several minutes.
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Step 2
Stretch your lower back by lying on the floor and pulling your legs up to your chest, as though you are hugging your knees. Then bring your chin forward to meet your knees and hold this position for 10 seconds. Release and repeat three to four times.
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Step 3
Strengthen your abdominal muscles to help support your back. While lying flat on your back, tuck under your chin and slightly raise your shoulders from the floor while reaching with your hands toward your knees. (Note: Keep your back straight at all times.)
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Step 4
Follow up with an advanced lower back stretcher. From a standing position, lift your left leg toward your chest while clasping your hands behind your knee for support. Hold for a count of three, then release and repeat with the other leg. (Note that if discomfort or impaired mobility makes this exercise difficult to do while standing, you may complete this exercise by lying down on your back instead.)
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Step 5
Release tension from your back. Stand with your feet slightly apart. Then place your hands at the small of your back for support and slowly lean backward as far as you can comfortably go.
