Exercises for a Stiff Lower Back

Written by alice moon
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Exercises for a Stiff Lower Back
(Photo by littledan77 @ Flickr via everystockphoto)

Simple stretching exercises are often all the treatment needed for a stiff lower back. While these movements are exercises, they should be performed gently, slowly and with deep breathing to help relax the area.

Cat Pose

Kneel on the floor with your hands shoulder-width apart and your knees hip-width apart. Lift your head and tailbone, allowing the saddle of your lower back to drop. Drop your head and tailbone, arching your mid- to lower back.

Hug the Knee

Lie on your back with your legs extended and pull one knee in to your chest. Hold it there, in your arms, for several breaths as you focus on relaxing your lower back muscles. Do the same with the other leg.

Supported Twist

Drop into a shallow squat, hands on your knees to support your upper body. Drop your right shoulder toward the ground and look over your left shoulder as you twist the spine. Repeat on the other side.

Backdoor Kegels

Repeatedly lift and tighten, then drop and relax the muscles of your anal sphincter. This will relax, tone and massage muscles deep inside your lower back.

Pelvic Tilt

Lie on your back with your knees raised and your feet on the floor. Lift the saddle of your back, tilt your tailbone toward the floor, then tuck your belly in (as you would for a sit up) and lift your tailbone, pressing your lower back down into the floor.

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