There are a several low back stretching exercises that you can perform at home to help with your low back pain. If these exercises are done correctly and regularly they can help to strengthen the lower back and also increase the overall flexibility of the back. However, before you perform any on these stretches for low back pain. you should always incorporate at least ten minutes of warm-up stretching in your exercise program. This will help to prevent sudden injury or pulling of ligaments or muscles.
Warm Up Exercises
A.To begin your warm-up exercises, follow these directions:-
Stand straight with your feet approximately at shoulder-width apart.
Place your arms straight over your head and stretch as high as possible while keeping both feet firmly planted on the floor.
After holding this high stretch for 15 to 30 seconds, slowly bend over.
Keep you knees slightly flexed or bent as you bend over and hold your position.
On the count of 5, stand upright again and repeat the routine 2 more times, making it a total of 3 repeats.
B.Standing upright with legs apart, place your hands behind your head.
Lean to your right as far as you can.
After you have counted to 5, lean to the other side(left side) as far as you can and hold again.
Count to 5 before repeating the same action on the opposite side.
You should repeat this side-ways stretch 4 times on each side.(Hands should always be behind head).
After you have completed the above warm-up exercises you may proceed to the following 6 simple stretches for low back pain:-
1. Head And Shoulder Curl
Lie on your back with knees bent.
Slowly raise your head and shoulders off the floor; you should keep your arms at your side and use them for balance.
Hold your position and count to 5, then return to your starting position(on your back).
Repeat this routine 10 to 15 times.
Note: This exercise stretches the lower back and helps to strengthen the abdominal muscles.
Head And Shoulder Curl
2. Back Extension Stretch
Lie face down on the floor with elbows by the chest, forearms on floor,and both hands beneath chin.
Gently raise your trunk by extending the elbows until you make close to a 90 degrees angle at the elbow joint.
Your forearms should remain in contact with floor at all times.
Do not extend the back beyond this point(If you do you may aggravate the existing back condition).
Hold the stretched position and count to 15 before getting back to your original position.
This stretch for the lower back should be repeated 3 times.
Note:This exercise routine stretches the abdominal region and helps to restore lower back curve.
Back Extension Stretch
Lie with back flat on the floor; keeping knees bent at about 90 degrees angle.
(a)Tilt the pelvis by tightening or pulling in the abdominal muscles so that your back is flat against the floor and raising the lower gluteal(buttock) area ever so slightly off the floor.
(b)Hold the final position for 5 seconds.
Repeat this 10 times.
Note:The areas stretched include the low back muscles and ligaments. This exercise routine also helps to strengthen the abdominal and gluteal muscles.
Sit on the floor with legs together and gradually reach forward as far as you can.
Hold the final position for 5 seconds. Repeat 10 times.
Note :This exercise stretches your hamstrings, lower back muscles and lumbar spine ligaments.
a.Lie on back with both knees bent on your chest.
b.Place arms on floor and keep them extended out.
With both shoulders remaining flat on the floor, lower knees to the right side for a count of 5.
Bring legs back to your chest and repeat the action on your left side.
Repeat this exercise 5 times on each side.
Note: This exercise stretches the lateral side of the hip, the abdominal muscles, the trunk and lower back muscles. Hip Roll
6.Single-Knee To chest Raise
Lie flat on your back with both legs bent.
Pull one knee up to your chest with your arms and hold the final stretch for 10 seconds.
Switch legs and repeat the exercise.
Repeat the stretch 10 times for each leg.
Note:The areas stretched include the lower back muscles, hamstring muscles, and the lumbar spine ligaments.Single-Knee to Chest Stretch
The College of Sports Medicine, Medical Science Sports Exercise, recommend that when you perform stretching exercises the intensity of the stretch should be only to the point of mild discomfort. Each stretching exercise should be repeated at least 4 times and the final stretched position should be held for 10-30 seconds. As far as frequency is concerned, 2-3 days per week is believed to be sufficient for muscular fitness and flexibility.