How to Stretch the Lower Back Stretches

With the amount of time most people spend sitting at a desk, lower back tension and pain are problems endemic to our lifestyle. Fortunately, a few simple stretches can often largely relieve discomfort and leave you feeling limber and refreshed.

Difficulty: Easy

Instructions

Cat Cow Stretch

1. Get on your hands and knees, either on the mat or on the floor. Make sure that your hands are directly under your shoulders and facing forward and that your knees are parallel, either directly beneath your hips or spread slightly wider.

2. With an inhale, drop your head and arch your back like a cat. You can either arch it all at once, or with a rolling motion starting from your hips and moving through your shoulders.

3. Raise your head with a deep exhale and drop your back so that your spine is concave. Again, you can either bend all at once or with a gentle rolling motion.

4. Repeat 10 times or more.

Sitting Forward Bend

5. Sit with your legs parallel and your feet flat on the floor.

6. Drop your arms to the side or down between your legs.

7. With a slow exhale, lower your head, chest and back between your legs. Don't force it, but let them drop as deeply as they can

8. Hold for at least 20 seconds.

9. Sit back up and cross your left leg over your right knee so that your leg is perpendicular to the floor.

10. Drop your arms to the sides and let your head, chest and back lower as far as they can comfortably go.

11. Hold for at least twenty seconds.

12. Repeat with your right leg crossed over your left knee.

Standing Forward Bend

13. Stand with your feet hip distance apart or slightly wider and parallel, knees bent and back straight.

14. Bend your knees and slowly lean forward with an exhale.

15. Bending from the hips, back and neck, allow your head to sink as far forward as it can comfortably go, bending your knees as much as you need to.

16. Slowly straighten one leg when you have reached your maximum bend, while bending the other to feel a greater stretch.

17. Switch legs back and forth.

18. Pull yourself alternately, using your hands, toward one leg and then the other to help shake out the tension in your lower back.

19. Stand up slowly.

20. Repeat the stretch with your legs wider apart for a variation. You will feel a slightly different stretch.

Tips & Warnings

• Never force a back stretch. Be patient with your body and work to slowly extend the limits of the stretch.

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