The best stretches for the lower back

Stretch for lumbar area

Exercise, if done well, is almost curative and, of course, preventive of many ills. But yes: it has to be a well-done exercise, because otherwise, far from healing you or improving your physical condition, it can have very negative repercussions for your body. We want to share with you a series of exercises that do work, stretch for the lower back, to relieve the pain that so commonly occurs in this area. 

They are very simple exercises that you can do at home or wherever you want, for example, going out to get some fresh air in a nearby park or to take advantage of the rays of spring sunshine. Doesn't the plan sound good? Well, put on your favorite music or that which relaxes you. Gather your group of friends, those who are already suffering the ravages of age (understand this with a certain humor, that lower back pain is not always due to aging, but rather to bad posture and inadequate movements, stress, etc. .) and get to work to strengthen this part of your anatomy and relax it.

Before stretching, warm up

This is a mandatory rule before performing any type of physical exercise: before putting your muscles in motion, you must warm up first. Especially, we have to keep in mind that when you do stretches for your lower back, it will basically be because you notice pain or start to feel discomfort, so be careful! If you don't want to end up more sore than you already are.

You don't have to be a beast when you exercise, gentle exercise is also useful. It will be equally effective for the purpose we pursue, which is none other than strengthening, relaxing and stretching the lumbar spine. 

Effective exercises to stretch the lower back

Stretch for lumbar area

Surely some of these exercises seem interesting to you. You can alternate between several of them so as not to make it monotonous. 

A little yoga with the child's pose

Act quickly. stretch tight muscles so that the lumbar spine regains its elasticity and eliminates the pain that prevents you from carrying out your daily activities. 

The only thing you have to do is:

  1. Place your hands and knees on the floor, placing your hands under your shoulders and your knees under your hips. 
  2. Reach forward with your arms extended and hands on the floor. 
  3. Now sit on your heels. But do it by lowering your head and chest while extending your arms.
  4. Hold this position for at least 25 seconds.

Raising the knees to the chest

You know this fixed exercise because you have had to do it at school or, if you are a regular at physical exercise, you have done it more than once. It consists of lying on your back with your knees bent and your hands behind your knees. In this position, bring your knees towards your chest and hold in this position for about 30 seconds. And repeat the exercise.

Stretch the quadriceps

Another stretching exercise that will be great for your lower back is quadriceps stretch. To practice it, follow the following steps:

  1. Lie on your side, stretching your top leg and bending your bottom leg so that it reaches your chest. 
  2. Place the bottom foot on an elastic band.
  3. Hold the ankle of the foot on top.
  4. Bending your knee, place your foot behind you. 
  5. Bring the leg that is on top back and hold it for a few seconds in this position.
  6. Do about 10 repetitions on each side.

Playing cat and cow with our body

Stretch for lumbar area

There is a simple exercise and fun what you can do for strengthen the lumbar and get the area stretched. It is about adopting the cat posture or also call cow posture. To do it:

  1. Place your hands and knees on the floor.
  2. Place your hands under your shoulders and your knees under your hips, so that your spine is parallel.
  3. Stretch the center of your back by adopting a rounded posture.

The goal is for you to acquire a posture identical to the one the cat adopts when it stretches. Hence the name. 

Twisting the lumbar

Put your lower back to work with this simple exercise that consists of:

  1. Lie face up.
  2. Bend your knees.
  3. Extend your arms to the sides forming a T.
  4. Without taking your shoulders off the ground, turn your knees, alternating from one side to the other, holding for about 30 seconds on each side.

Practicing thoracic extension

This exercise is a little more complex:

  1. You have to be sitting in a chair.
  2. Hold your neck with both hands behind your head.
  3. Lean back as you inhale and exhale air.
  4. The goal is for you to look at the ceiling while your spine leans over the back of the chair. 

Hamstring Band Stretch

Try this triple effect exercise that works the hamstrings, hips and, of course, the lower back:

  1. Get an elastic band and, lying on your back, stretch your legs and place the band around your right foot, while holding it with both hands.
  2. Raise your leg and bring it towards your head, leaving it straight.
  3. Stretch your right leg as much as you can, flexing the heel and bringing the foot toward the ceiling. 

Repeat the exercise 10 times.

Working the lower area and the quadratus lumborum

The good thing is a comprehensive exercise that works the entire lumbar area, including the sides, the lower area and the entire lumbar square in general. The best way to do it is with this exercise:

  1. Sitting in a chair, with your hands behind your head, turn as far as possible in one direction.
  2. Open your elbows and bring one towards the opposite knee. And then repeat with the other elbow towards the other knee.
  3. The elbow that is left behind must be facing the ceiling during the exercise.

These are the best stretches for the lower back. If you constantly practice them, you will be able to relieve tension in this area and strengthen the muscles to avoid discomfort in the future. 

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