How to Stretch Lower Back

Day-to-day activities can cause tight back muscles, and even make them feel sore. Long hours of sitting in front of the computer and bad posture greatly contribute to stiff muscles. Improvement in posture and regular stretching of the back muscles, can greatly help you to keep the back in shape, increase blood circulation and get rid of stiff muscles. Mentioned below are four exercises that will help you to stretch lower back. Certain lower back stretches like cobra stretch are difficult, while certain exercises are easy, like standing cat stretch and can be done anywhere. So, form a routine using any of the mentioned below exercises to get rid of lower back pain.

The Cobra Stretch
This is one of the best inspired yoga poses to stretch lower back. However, if this stretching exercise is not performed properly then it can lead to back injuries. Hence, it is important that you follow the instructions properly, while doing this stretch. Also, people who do not have any previous back problems, should only try this stretch. For this stretch, lie down on your stomach on a mattress, with your feet together. Then position your hands at shoulder width. Then gradually push your upper body off the floor, and few inches at a time, but maintain the legs on the ground. This position should look like as it you are doing a press up, with stomach and back muscles relaxed. Keep facing up the ceiling while performing, this stretch. Hold this position for a reverse count of 10 seconds and slowly release. You can repeat this exercise 2-3 times more, to get relief from lower back pain.

Spine Twists
These are excellent stretching exercises for lower back, and can be done while lying down. To perform this exercise, lie down on a mattress with your back flat against the mattress. Then move out your both arms at right angle, and join your knees and move them out pointing towards the left side, without lifting your trunk, and tilt your head towards the right sides. Hold this position for a reverse count of 10, and focus on slow breathing. Then slowly release, and repeat this exercise by switching sides.

Standing Cat Stretch
This is a simple stretch and you can do it standing beside your desk, in your cubicle or even in the bathroom. To perform this back stretch strand straight, with your back arched. Then slowly position in a standing squat position, with your arms placed on your thighs and elbows relaxed, make sure you keep your back arched in this position. Then slowly pull your abs in, and round the back towards the ceiling, and hold for a slow reverse count of 10 seconds, focusing on easy breathing.

Knees to Chest Stretch
This exercise when performed regularly can greatly help to get rid of lower back pain. To perform this back exercise, lie down on the mattress, with your back flat again the mat. Then join the knees, and bring them towards your chest with your hands kept behind the knees. Make sure you maintain the tailbone on the floor, to stretch the lower back. Hold this position for a slow reverse count of 10, and focus on relaxed breathing.

A general rule of thumb while performing stretching, is do stretch gradually and as much as your flexibility allows you. Also, a slow reverse count of 10 and relaxed breathing while stretching is recommended. So, use the above exercises and these tips to perform stretches for lower back.