A lack of flexibility in your lower back can cause pain. The following stretches from One Hundred Stretches by Jim Brown can keep this area loose and pain-free.

Keep these guidelines in mind when doing them:

  • Start out slowly and build repetitions gradually.
  • Stop any exercise that causes pain.
  • Repeat each exercise three to five times.

Begin each stretching session with five to seven minutes of gentle aerobic exercise, such as walking or riding a stationary bicycle.

Sitting knee-to-chest

Sit in a straight-back chair, with your feet on the floor. Grasp your left knee with both hands and bring that leg up toward your chest. Hold, return to the starting position, and repeat with your right leg.

Full-body stretch

Lie on your back with your legs extended downward and your arms extended above your head. Try to make your body longer by stretching your legs as far as they can reach while extending your arms in the opposite direction. Relax and repeat.

Sitting lower back

Sit in a chair with your legs bent at the knees and slightly apart. Relax your lower back, bend at the hips, and let your arms hang toward the floor. Bend forward until your stomach touches your thighs.

  • Low Back Rotation

  • To start, lie on your back with your knees bent and feet flat on the floor. Don't press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

    • Drop both knees to one side. Turn your head to the other side. Keep your shoulders flat on the floor.
    • Hold for 20 seconds.
    • Slowly switch sides.
    • Repeat 2 times.

  • Seated Rotation

  • To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax, and keep your ears, shoulders, and hips aligned.

    • Fold your arms, elbows just below shoulder height.
    • Turn from the waist with hips forward. Turn your head last.
    • Hold for a count of 5. Return to starting position.
    • Repeat 5 times on one side. Then switch sides.

  • Side Stretch

  • To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax. Keep your ears, shoulders, and hips aligned.

    • Stretch your right arm overhead.
    • Slowly bend to the left. Don't twist your torso.
    • Hold for 20 seconds. Return to starting position.
    • Repeat 2 times. Then, switch to the other side.