Lower back pain is a common problem that people deal with every day. Lower back tension can keep a person stiff and can limit activity. Exercise can often help ease back stiffness and help to prevent further discomfort. Strengthen lower back muscles to get agile and strong.
Do you have pain or stiffness after periods of inactivity? After sitting for a while, do you have trouble straightening up when you stand? When you get out of bed in the morning, are you slumped over for a while until you get the stiffness out of your back? Strengthening and stretching the lower back can help prevent and ease back stiffness.
It is always good to talk to your doctor or a physical therapist if you have on going back pain. You want to ensure that stretching activities are safe for you. With just 10-15 minutes a day some exercises and stretches can make a big difference. Go slow, take deep breaths, and aim to hold each stretch for at least 10 seconds. When you start a new exercise, repeat it a few times to ensure you are doing it correctly. Then, increase the number of times you do the exercise.
Here are some simple stretches.
Cat Cow Stretch
Begin in a tabletop position on your hands and knees. Your spine should be parallel to the ground. Round your back, stretching your mid-back between your shoulder blades. Relax and let your stomach fall downward as you gently arch your lower back and lift your head up.
Supine Twist
Lay on your back with your knees bent. Extend your arms out to the side. Keep shoulders on the ground and gently roll one or both knees to one side. Hold, return to center and repeat on other side.
Supine Figure 4 Stretch
Lie on your back with both knees bent. Lift your right leg and cross your right ankle over your left thigh. Draw your left knee in and hold. Switch sides.
Knee to Chest Stretch
Squat with your knees wide apart and chest down towards your knees. Press your elbows inside of your knees. Round your back, hold, release and repeat.
Other stretches could include (there are many others to choose from):
Lower back tension can be alleviated with daily stretches. Back stiffness can lead to inactivity which can hinder a healthy and active lifestyle. Strengthen lower back muscles to get agile and strong.