- Child’s Pose – This popular yoga posture stretches the muscles of the low back thereby relieving any low back pain and strengthens the lower back muscles. Place your hands and knees on the floor with your hands under your shoulders and knees under your hips. Extend your arms and place your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further.
- Cat / Cow Stretch – This dynamic movement moves the lower back muscles in two directions building on Child’s pose to help strengthen the contracted lower back muscles and soothe soreness. Place your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Your spine should be parallel to the ground in this position. Then round your back, stretching your mid-back between your shoulder blades. Hold for five seconds, relax and let your stomach fall downward as you gently arch your low back and hold here for five seconds. Repeat these movements for thirty seconds or longer.
- Lower Back Twist – This movement stretches your lower back and helps to tighten the lower back muscles. Lie on your back with your knees bent and flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you roll both knees to one side. Stay here for 20 to 30 seconds, then return to the starting position and repeat on the other side.
- Knee to Chest Stretch – Lie on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or below your kneecaps. Bring both knees toward your chest slowly using your hands to gently pull your knees. Hold for 20 to 30 seconds and then return to the starting position. This helps greatly in strengthening the lower back muscles.