Stretching of the lower back muscles

Besides strengthening the lower back, stretching is also important to keep the lower back fit and mobile. One variation is stretching the lower back while standing. Here you are in a hip-wide stance and your arms hang down the left and right side of your body.

From this position you can now slowly lean forward until you feel a slight stretching pain in your lower back. This position should be held for a short time and you should not try to get further down by rocking, otherwise you might pull yourself to pieces. Then move the upper body back to the upright position and continue straight on into an overstretch.

You can support your hands in your hips to increase the stretching. Another stretching exercise takes place in the quadruped position. From this position, the head is now raised and the back moves simultaneously into a hollow back. The navel is literally pulled towards the floor and the stretching tension is held for a few seconds. Then the movement is reversed, the head goes down between the arms and the back goes into a cat’s hump while breathing out at the same time.

Relaxation of the lower back muscles

To relax the lower back, there are relatively simple exercises, but they are very effective. One of these exercises is pelvic circling, as it is also done in belly dance, for example. This exercise relaxes the back muscles and makes them more flexible.

The exercise has many advantages, it can be done anywhere and takes a maximum of five minutes. The starting position is a hip-wide stand in front of a mirror, in order to better control the movements. The legs are not fully stretched, the abdominal muscles are tense and the buttocks are tensed (buttocks cheeks squeezed together).

Now the hands are placed on the hips and the number “8” is begun to be painted on the hips. Imagine an eight in your head and try to follow the lines with your pelvis in front of your inner eye. Continue this exercise for about two minutes, then take a short break and practice for another two minutes as desired.

Another good position to relax the lower back muscles is the step position.You lie backwards on the floor or on an iso or gymnastic mat and put your legs on a chair or gymnastic ball. The hip and knee joint angles should be approx. 90 degrees. The arms are placed to the side of the body and the head is also placed on the floor.