Lower back stretches?

somethingvague
somethingvague Posts: 64
edited September 21 in Fitness and Exercise
Hey guys,

So I've been working out a lot and feeling great...the only part of me not feeling so great is my lower back. It's very tight after I exercise and I'm not really sure how to stretch it out properly. Any tips would be appreciated!

Thanks!
-Steph

Replies

  • metizzy2
    metizzy2 Posts: 122
    There are LOTS of exercises to stretch out your back. One that I recently saw on the Dr. Oz show is to lay on your stomach, arms by your side, and lift at the waist, lowering your head so you're looking at the ground. Hold that pose for a few seconds and repeat. This is supposed to strengthen your lower back so you don't hurt it. Another stretch is to lay on your back, bend your legs and while your legs are together, lean them over to one side and but both arms to the opposite side, then repeat to other side, remembering to just put your arms over to the opposite side of your legs. Another one is to lay on your back, pull in your knees, wrap your arms around them and gently rock from side to side. The floor acts as support as your back is massaged. You can also "Google" back strengthening exercises" for more tips. I hope this helps!
    Feel free to add me as a friend. :o)
  • stringcheeze
    stringcheeze Posts: 286
    1) Lay on the floor, flat on your back with your arms stretched out to either side. Raise one knee to your chest then stretch it across your body, trying to touch your knee to the floor. Don't lift your shoulders up from the ground. Make sure the leg that's still extended is straight with your toes pointed towards the ceiling. Hold and breathe into the stretch, then repeat for the other side.

    Edit: A variation on this one: Sit on the front edge of a chair that has arm and a back rests. Put your weight equally on either seat bone (in other words, good posture). Keep your knees together and pointed forwards as you take both hands and walk them up one of the arm rests, twisting your lower back -- you can sling your top arm over the back rest to help get the stretch. When you get to the maximum of your twist, relax, keep breathing, and feel the stretch. Slowly come around to the center again, then do the same on the other side.

    I always sound like a bowl of Rice Crispies doing that one. :)

    2) Kneel on the ground. Place your hands on the floor shoulder width apart, distributing your weight equally between your knees and hands. 2a) Sit back, lowering your butt to your heels. Extended your arms in front of you as you press your forehead to the floor. Relax the tension in your shoulders and breathe into the stretch. 2b) Come back up into "bridge" then walk your arms out in front of you as you drop your hips to the floor. Your legs should be flat out behind you while you hold your upper body weight with your arms. Be careful you don't over arc your lower back. Hold and breathe into the stretch.

    #2 is a yoga combo that I forget the name of -- 2b might actually hurt a bit so go really gentle with it.
  • bjberry
    bjberry Posts: 665 Member
    Metizzy2 had good suggestions. I also gently, slowly bend over, while standing up or sitting down. I bend my knees a little, but my goal is to get my nose as close to my knees as possible and hold it there for about a minute. Then I very slowly straighten up, since I tend toward dizziness. You can repeat it several times. It is not a pretty sight, but it really works for me and my lower back arthritis. Have fun. :drinker: (lots of water)

    Stringcheese had good ones, too.
  • raymj61
    raymj61 Posts: 142
    There are many and some are already described in other posts but I'll just suggest doing "hurdle stretches" before anything especially if the problem is really low in the back. To do a hurdle stretch (modified) sit with one leg on a bed or couch and the other leg on the floor and bring your chest down toward the leg that is still on the bed. I doesn't have to touch just slowly stretch it. Point your toes straight up also. After it is stretched, face the other way and do the other leg.

    This does wonders for back soreness and preventing back soreness. It's always the first stretch I do.
  • AnnaPixie
    AnnaPixie Posts: 7,439 Member
    touch your toes? gently! (or touch the floor if you're pretty flexible)
  • somethingvague
    somethingvague Posts: 64
    Thanks guys! I will try some of them out. There are a few good stretches in the yoga video I do too. But I had lower back pain even before I started to lose weight, so it might take a while for it to improve :|
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