How to Do a Laying Down Side Stretch for Lower Back Exercise

Before and after doing any strenuous back exercises, or any exercise that may jar or put pressure on the back, it's a good idea to stretch. The lower back is a difficult area of the back for some to stretch without pain, but there is an easy, effective lower back stretch that you can do at home before or after a work out.

Instructions

1. Lie on a mat with your knees bent. Make sure your lower back is touching the floor in this position. Your body should feel relaxed in this position.

2. Point your fingers toward the ceiling, and the bend your elbows to a 90 degree angle. With each hand, hold the opposite elbow. Your arms should be in line with your shoulders and not lifted to your line of sight.

3. Twist your lower back. As you lower your arms to the right, lower your knees to the left. If your right elbow and left knee can comfortably touch the floor, then you may settle them both on the ground. If this brings any tension to your body, hold the twist in the most comfortable position possible.

4. Hold the twist for 10 to 15 seconds. Keep a slow, even breath as you hold the twist. As your body twists, you should feel the stretch along the raised side of your lower back. If you feel the stretch in any other part of your back or spine, realign your position and begin again.

5. Inhale deeply, and bring your arms and knees back to the starting position.

6. Exhale and twist your elbows to the left, while twisting your knees to the right. You should, again, feel this stretch in the raised portion of your lower back. Breathe slowly while holding the twist for 10 to 15 seconds.