Stiffness, discomfort, tightness and pain in the lower back pain effects about 80% of the population, because of our modern sedentary lifestyles that involves sitting most the day using devices. You can also get lower back pain from overuse, stress, poor technique when you exercising, being overweight, and from other underlying medical conditions.
Before you stretch your lower back…
If movements make the pain worse, it is best to consult a medical professional for guidance in treatment. They can pinpoint your issue and provide advice on what can improve your condition.
Glute foam roll
A foam roller can help target the glutes and increase blood flow around your back.
Grab a foam roller and sit on it. Lean your weight slightly on the right glute and bend your right knee to roll back and forth then side to side to soften the tissue. Move side to side if you feel any pain. Do this on the other side.
Quad foam rolling
Flip over to your stomach and place the roller under your thigh to target the quad muscle. Lie on your stomach with your quad on top of the roller. Roll up the roller to the top of your hip bone to target the TFL muscle. Shift from side to side to soften the tissue around the hip flexor. Do the same on the other leg
Go into the bridge position and lie flat on the ground with your knees shoulder-width apart. Shift your hips to drop your knees from side to side. Do eight times on each side.
Cat cow stretch
This yoga pose will reinforce your proper spine movement.
Get down on all fours and stack your hips over your knees and shoulders over your wrists, with the head in a neutral position. Lift the stomach all the way up and tuck the head underneath. Come down and go into the extension phase while looking up straight.
This is a stabilization move that keeps everything strong and compressed without pressure on the lower back. Activate your core by doing a modified plank on your knees then progress to a full plank after 30 to 45 seconds.
You will need a miniband for this one. Lie on your back and wrap your band below the kneecaps with your feet flat on the floor. Push through your heels and lift the butt in the air. Stop when you form a straight line with your knee, hips, and shoulders. Drop back down.