Good stretches for lower back?

Look up some yoga routines.

Things like cat, cow, camel, downward facing dog - pretty much the whole sun salutation will have an effect within a few practices. But don't be scared to use the gentler versions - I don't do full cobra, for example.

There is a "machine" if you belong to a gym you can do, but if I can paste some url images maybe it'll be easier to see:

https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRyt8Gk6Onn7cMGMZw0qtBOqYOelVL9xxe85n_UhyWjP4IPezeY

http://www.jamesbickleyrunning.co.uk/Websites/jamesbickley/PhotoGallery/1034932/Lower-Back-Stretch-2.jpg?0

http://www.sport-fitness-advisor.com/images/golf_stretching_lowback.gif

We do these 3 after kickboxing and a host of others and its been keeping my mobility and flexibility up. I have bad knees and a bad back, but especially after doing no dynamic stretching movements and just lifting I noticed my arms weren't hanging straight down like most people. They had too much of a bend.

Yoga - because yoga will stretch your back while building strength in the same muscles you are stretching and so avoid overstretching muscles.

Yoga.

Sit on a lacrosse ball. Chances are your lower back and hamstrings are tight because your glutes are tight.

bump for me to look at later !

.

1.lie flat on your back.
2. lift RIGHT leg toward your head, bending at the knee, bring your knee ~slowly/steadily~ to your nose
as you lift your head toward it
(sort of like a modified, 'short-sit' sit-up).
3. as your knee moves toward your head, and within reach of your hands, grasp your knee-pit with
BOTH hands (elbows out, for leverage) and ~draw the knee slowly~ to your nose and touch it there and hold...hold...hold.
4. Slowly, with relaxation, release and replace leg on floor.
5. Repeat process with LEFT leg.

This can be done as slowly, and smoothly as necessary to fit your comfort.

---

If you find stiffness too severe at first and you're not able to mentally/physically relax the lower back muscles yet (as there will be some pain in the slow stretch - you probably already know this), then try this prerequisite exercise.

1. lIe flat, with palms up & arms extended at angles away from the body (shallow angle).
2. knees up, feet together, upperbody perfectly flat on your back.
In this position do the following:
(somewhat "mental" but also physical - it's a "perfect posture" exercise)
a. rib cage up (like a Marine at attention)
b. shoulders back & down(toward feet) - remembering to keep palms open upward toward ceiling, but flat on floor
c. ears 'up' (as if holding your head up high & proud, as if in a standing position)
d.lower back FLAT against floor (in other words...your spine is curved but you will flatten at the waist...including an
~Exhale~, then pull in your abdomen (suck in your gut) while exhaling slowly and deliberately till you feel small of your back
completely flat against the floor...hold...hold....hold...then naturally inhale and relax complete body.

Do this at least four times, specifically and deliberately.

When you've done this for a few days, you'll see improvement and can build from there....

Look up some yoga routines.

Things like cat, cow, camel, downward facing dog - pretty much the whole sun salutation will have an effect within a few practices. But don't be scared to use the gentler versions - I don't do full cobra, for example.

I have two herneiated (sp?) discs in my lower back. I looooove me some child's pose. Still can't get my butt to touch my heels, but I'm getting closer.

Stretching defnitely helps, but also you probably need to work on your abs to keep your back supported. My experience is they go hand in hand. A good physical therapist that specializes in backs is well worth the money.