Lower Back Stretching Routine

A lower back stretching routine can be beneficial for improving flexibility, reducing stiffness, and relieving tension in the lower back. Here’s a simple stretching routine you can try. Remember to perform these stretches slowly and gently, and stop if you feel any pain. Check out stretching 101 http://dorianfitness.com/stretching-101

1. Child’s Pose:
   • Start on your hands and knees.
   • Sit back on your heels while reaching your arms forward.
   • Hold for 20-30 seconds, feeling a stretch in your lower back.
2. Cat-Cow Stretch:
   • Begin on your hands and knees.
   • Inhale and arch your back (Cow Pose).
   • Exhale and round your back (Cat Pose).
   • Repeat for 1-2 minutes.
3. Downward-Facing Dog:
   • Start on your hands and knees.
   • Lift your hips towards the ceiling, straightening your legs.
   • Keep your head between your arms.
   • Hold for 30 seconds to 1 minute.
4. Seated Forward Bend:
   • Sit with your legs extended in front of you.
   • Hinge at your hips and reach towards your toes.
   • Hold for 20-30 seconds, feeling a stretch in your lower back and hamstrings.
5. Knee-to-Chest Stretch:
   • Lie on your back and bring one knee towards your chest.
   • Hold your knee with both hands.
   • Hold for 20-30 seconds, then switch legs.
6. Piriformis Stretch:
   • Sit with one leg crossed over the other.
   • Hug your knee towards your chest.
   • Hold for 20-30 seconds, then switch legs.
7. Spinal Twist:
   • Lie on your back with your knees bent.
   • Drop your knees to one side while keeping your shoulders on the ground.
   • Hold for 20-30 seconds, then switch sides.
8. Standing Forward Bend:
   • Stand with feet hip-width apart.
   • Hinge at your hips and reach towards the ground.
   • Hold for 20-30 seconds, feeling a stretch in your lower back and hamstrings.