The Best Stretches for a Stiff Lower Back

And now, on to the stretches.

Cat/cow

Look, it’s a classic for a reason.

Its also dual-purpose, since I included this inmy article on upper back stretches as well.

When you do this stretch, focus on the area youre trying to stretch.

You should feel stable here.

Use a yoga mat or cushion under your knees if you have a hard floor.

Its OK if you dont feel much of a stretch, just do your best to exaggerate this position.

Cow: This is the opposite of the cat position.

Go back and forth between cat and cow several times.

Take your time, spending a breath or two in each position.

This one gets your lower back moving in a side-to-side direction.

Get into childs pose.

you’re able to spread your knees apart if that helps you get into a more comfortable position.

You may feel a stretch in your lower back just from getting into this position.

Reach forward as far as you comfortably can.

Walk your hands to the left side.

Youll feel a stretch on your right side.

Stay here for a breath or two.

Walk your hands over to the right side, for the opposite stretch.

you might go back and forth between these positions for as long as you need.

This is both a weighted stretch and a strengthening exercise.

(Heavy is, of course, relative to your strength level.

There are extremely strong people out there Jefferson curling barbells.

But you dont have to do that, at least not today.)

If youre using a weight, hold it in your hands.

Curl your torso toward the ground.

Youll end up in a touching-your-toes position, but with a rounded back.

Let the weight of your body (and/or the weight youre holding) pull you toward the ground.

Slowly stand up by un-curling your torso.

This is like the movement thats sometimes described in yoga classes as standing up vertebra by vertebra.

Repeat a few times.

you might place your hands forward of your shoulders, if thats more comfortable than having them underneath you.

Relax your back, letting your stomach sag toward the ground like you did in the cow pose.

After settling into this stretch, return your upper body to the floor.