Best Lumbar Stretches

1. Knee-to-chest stretch

This stretch helps to loosen up the muscles in the lower back and hamstrings.

To do this stretch, lie on your back with your knees bent and your feet flat on the floor. Bring one knee up to your chest and hold it there with both hands. Gently pull your knee towards your chest until you feel a stretch in your lower back. Hold the stretch for 10-30 seconds and then repeat on the other side.

2. Bird dog

This exercise helps to strengthen the core muscles and improve spinal stability.

To do this exercise, start on your hands and knees with your back flat. Extend your right arm and left leg out straight. Hold for 5 seconds, then return to the starting position. Repeat on the other side.

3. Bridge

This exercise helps to strengthen the glutes and hamstrings, which can help to support the lower back.

To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, then lower back down to the starting position.

4. Cat-cow

This exercise helps to improve spinal mobility and flexibility.

To do this exercise, start on your hands and knees with your back flat. As you inhale, arch your back and look up at the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat 10-15 times.

5. Superman

This exercise helps to strengthen the core muscles and improve spinal stability.

To do this exercise, lie on your stomach with your arms and legs extended. Raise your arms and legs off the floor and hold for 5 seconds. Then, lower back down to the starting position.

Tips for doing lower back exercises safely

These are just a few of the many exercises that can help to strengthen and improve the flexibility of your lower back. It's important to start slowly and gradually increase the intensity and duration of your workouts over time. If you have any pain, stop the exercise immediately and consult with a doctor or physical therapist.

Tips for doing lower back exercises safely

• Always warm up before doing any exercises, especially lower back exercises.
• Listen to your body and stop any exercise if you feel pain.
• Use proper form when doing exercises.
• Focus on strengthening the core muscles, which support the lower back.
• Gradually increase the intensity and duration of your workouts over time.

If you have any concerns about doing lower back exercises, be sure to talk to your doctor or a physical therapist.