Lower Back Exercises & Stretches

Pelvic Tilt

This exercise will stretch the muscles in the lower spine area. Lie on your back with your knees bent and your feet flat on the floor. Flatten your back against the floor by pulling in your abdominal muscles. Hold this position for 5 seconds, then repeat nine times. Be careful not to raise your lower back off the floor during the exercise.

Arm Swings

This exercise replicates the motions of a swimmer. Lie flat on your back with your legs fully extended. Lift your left arm up and back toward your head as if you were doing the backstroke in a swimming pool. Repeat the motion with your right arm, and continue alternating until you have done 10 to 20 repetitions with each arm.

Hamstring Stretch

An easy exercise to relieve tension in the lower back muscles and buttocks is the hamstring stretch. Lie flat on your back with your legs fully extended. Raise your left leg about 12 inches off the ground, and hold it there for up to 20 seconds before returning to the starting position. Alternate legs until three repetitions have been completed for each leg.

Leg Rolls

Begin by lying on your back with your legs extended and your knees bent. Extend your arms to both sides. Swing both knees to your right while keeping your feet on the floor, then swing them back to the left. Repeat until you have performed 20 repetitions to each side.

Bridge

The bridge works to stretch the muscles of the lower back and hips. While lying on your back, bend your knees so your feet are flat on the floor. While keeping your arms at your sides for support, lift your buttocks off the floor. Hold the raised position for 5 seconds. Repeat the exercise nine times.