Stretching Exercises for Lower Back

Anyone who has ever experienced back pain or discomfort is probably very interested in stretching exercises for the lower back. In some cases, these lower back exercises can make the difference between a comfortable day at work and having to take a sick day.

While lower back pain may have a sudden onset as a result of an injury, for some people, it is a chronic condition. This pain is often made worse when turning or simply sitting at your desk at work. Sometimes, even turning over in bed and sitting can be quite painful. Coughing or sneezing can also exacerbate the pain. There are a number of causes of lower back pain. These include:

• Strain of the muscles, ligaments and tendons that connect to the vertebra
• Postural misalignment
• Injury
• Weak core muscles

In all of these cases, stretching exercises for the lower back can be very helpful. In the case of an injury or muscle strain, a physical therapist might suggest lower back stretching exercises. Stretching exercises for the lower back may also help correct postural alignment, which may in turn alleviate back pain.

Weak core muscles present an interesting problem. Most people are stronger in their backs than they are in their core and abdominal muscles. As a result, the core muscles are underworked and the back muscles are overworked. Eventually, the back muscles become stressed and burnt out. Keep in mind that stretching temporarily weakens or relaxes a muscles. In the case of your lower back muscles, this is exactly what you want to do. A program consisting of core strengthening exercises and stretching exercises can translate to an end to lower back pain.

The following stretching exercises for the lower back may help alleviate discomfort. By performing these stretches, you may also experience greater freedom of movement. These stretches are static, which means that you assume the position and hold it for about 30 seconds. Remember, if you have injuries, you should consult with your physician or physical therapist before attempting these lower back stretches.

• The Pelvic Tilt: This stretch is perfect for anyone who has issues with postural misalignment. Lie on your back with your knees bent and your feet flat on floor. As you tighten your buttocks and abdomen, tilt the lower part of your pelvis off of the floor. You should form a hollow bowl between your pelvis and lower back. Hold the stretch for about 30 seconds, and then relax. You can also perform this as an active flexibility exercise. Instead of holding the tilt, simply tilt and release in a smooth and rhythmic manner. This makes an excellent warm-up for athletic activities.

• Knees to Chest: These stretches can be extremely effective for alleviating lower back pain. Lie on your back with your knees bent and feet flat on floor. Inhale to prepare. As you exhale, grasp your right leg behind the knee and pull it towards your right shoulder. Hold the position for about 30 seconds. To intensify the stretch, breathe in once again. As you exhale, draw the leg a little bit closer to your shoulder.

Active stretching is stretching with movement. As mentioned, this type of stretching can also serve as a warm-up for your workout or favorite athletic activity.

• The Cat: The cat stretch is performed on your hands and knees. Start in a neutral position, which means that someone should be able to balance a tray of champagne on your back. Inhale to prepare. As you exhale, draw your belly in, tilt your pelvis and round your upper back, as if you were an angry cat. Hold the position for one moment. Inhale and return to the neutral position. Do not allow your back to sag. Perform 12 repetitions.

• The Twist: Lie on your back with your knees bent towards your chest. Extend your arms at shoulder height, so that they form a letter “T” with the body. Inhale to prepare. As you exhale, lower your knees to the floor to the right. Inhale as you return to center. Exhale and repeat on the other side.

Even if you don't have back problems, stretching your lower back is a great way to enhance postural alignment and prevent injury.

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Back Fat Exercises
• Stretching Exercises for Bulging Discs
• Exercise for Bad Weak Backs
• Stretching Exercises
• Illustrated Stretching Exercises