If bodies are considered as machines, the majority of the muscles will be equivalent to the lever systems that push, pull, and rotate the other parts of the machine. The muscles, especially those that are found around the arms, legs, and trunks, pull the bones and make body movement possible. When muscles become weak, moving will be difficult and painful. Weak muscles are shortened muscles that tighten around the back and can cause misalignment of the spine and lower back pain. To strengthen the muscles in this area, one should perform lower back stretching exercises. Most exercises to stretch muscles in the lower back are easy to perform. Here are some of them.

Knee Tugs

Start by lying flat on the floor. Bend the left knee and support the back of the left thigh with your hand. While keeping the right leg lying flat on the floor, tug the left knee closer to the chest. Keep this position for 30 counts and then release the knee. Do the same with the other knee.

Back Press

To start, lie back, bend the knees, and keep the feet firmly flat on the floor. Then, press the lower back against the floor by crunching the abdomen. Keep breathing, keep arms on the sides and resting on the floor, and keep this position for five counts. Repeat at least five times.

Supine Twist

Start with the same position in Back Press. This time, cross the arms on top of the chest and keep the two knees close to each other. Then, in a deliberate motion, bring the two knees down to the left side while keeping the shoulders firmly flat on the floor. Let the knees go down as far as possible but do not force them to touch the floor. Hold this position for five counts and then go back to the starting position. Repeat the process with the other side.

Pelvic Arch

Start with the same position in Supine Twist, with the arms crossed over the chest. Then, carefully arch the pelvis and the rest of the lower body off the floor, as high as possible without straining or causing any pain. Keep breathing and maintain this position for five counts. Repeat the process at least three times.

Leg Tower

Start with the same position in Back Press. With the left hand lightly supporting the left knee, tug this knee closer to the chest and hold for five counts. Then, raise the left leg until the knee is straight. Hold the position for five counts and then bring down the leg and go back to the starting position. Repeat the same action with the right knee and leg.

Back Bridge

Kneel down on a flat surface and bring the palms flat on the floor. This starting position is popularly called “all fours.” With the head raised and eyes looking forward, allow the abdomen to slump towards the floor. Hold this relaxed position for five counts. Then, raise back the abdomen and push the back upwards to make an arch. Bring the head down and hold this position for five counts. Repeat at least five times.

These lower back stretching exercises will help anyone who wanted to strengthen their muscles and avoid back pain. Stronger and more flexible muscles provide better support for the spine, maintain proper posture, and prevent lower back pain. It is recommended that these exercises be done regularly, about three to four times a week, to get maximum benefits. To prevent post-exercise pain, warm up first by either walking for five minutes or using the elliptical trainer before doing any of these lower back stretching exercises.