Stretches to Improve Low Back Flexibility

Tight muscles can cause you to sit with poor posture, including a rounded low back. Sitting in this posture puts increased pressure on your spine, which can lead to pain. Low back stretches improve flexibility, which might help prevent back pain down the road. Stretch until you feel a strong pulling sensation without pain.

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The seated chair stretch can easily be performed throughout the workday.

1. Choose a chair without wheels or armrests. Sit up straight at the edge of the chair.
2. 牵着你的手臂在你的面前，在你的臀部慢慢地向前弯曲，直到你觉得你沿着腰背舒展。您可能需要传播你的腿有点宽，这取决于你有多远能弯曲。让你的下巴向胸部靠拢下降。
3. Hold this position for 20 to 30 seconds, and then slowly sit back up. Repeat this stretch three times.

Each side of the low back can be stretched individually with the seated single-side stretch.

1. 坐在你的膝盖伸直双腿和坚固的表面分开舒服。弯曲你的右膝盖，把你的脚后跟朝着你的身体。
2. 向你的双手左脚趾到达。直到你觉得沿着你的下背部的左侧伸展到达前进。如果你有很紧的腿筋，你可能会觉得在你的大腿后侧伸展，甚至疼痛。弯曲你的左膝轻微减少对腿筋压力。
3. Hold the stretch for 20 to 30 seconds, then relax. Repeat three times and switch legs to stretch the right side of your low back.

Several yoga poses are effective stretches for improving flexibility in your low back, starting with the cat stretch. The intensity of this stretch can be easily adjusted to your current level of flexibility.

1. Position yourself on your hands and knees. Your hands should be in line with your shoulders and your knees directly under your hips.
2. 慢慢地吸气，拱起背部，让你的下巴下拉向胸部靠拢。停止，当你觉得在你的腰背强烈拉伸。
3. Exhale slowly. Allow your belly to lower toward the ground and look up toward the ceiling.
4. Repeat this movement for five slow breaths.

The prayer stretch is performed in a kneeling position. Avoid this stretch if you have knee pain.

1. Kneel on a firm but padded surface, such as a yoga mat. Point your toes so your shins are resting against the ground.
2. Sit back on your heels. Bend forward and allow your chest to rest on your thighs.
3. Place your hands on the ground in front of you, with straight elbows. Walk your fingers forward until you feel a stretch along your low back. Hold for 20 to 30 seconds and repeat three times.
4. Walk your arms out at an angle to target the muscles on each side of your low back. Walk your hands forward and to the right to target the left low back muscles and vice versa.

Read more:The Best Yoga Moves for Your Back

Prone press-ups improve low back extension, or your ability to bend backward.

1. Lie on your belly on a firm, padded surface. Bend your elbows and bring your hands underneath your shoulders.
2. 保持背部放松，慢慢地伸直手肘尽量提升你的胸部离开地面。保持你的臀部在整个运动中，地面接触。
3. Hold this position for 20 to 30 seconds, then relax back down to the ground. Repeat three times.