Best Lower Back Workouts Routine at Home

Lower Back Stretches to Relieve Back Pain 

If you feel like your lower back needs a good stretch after a run, a workout, or even a long day in the office, In this post we will show you five favorite lower back stretches.

Before get into demonstrating the different exercises, it’s important for me to mention that there are of course different potential causes for the tightness in your back.Sometimes the muscles of the lower back get tight and feel like they need stretching as a result of weakness, or to protect a more significant injury.It's may be on the line.It’s important that if you’re regularly experiencing lower back pain and stiffness,that you get a physical therapist to assess your back and determine the root cause.That said, let’s take a look at these exercises so you can get started right now...

Cobra Stretch

The Cobra stretch from the elbows is a gently way of working your lower back into extension from top-down, you can then progress to supporting yourself on your hands as your extension improves.Begin by lying face-down on the floor.

 Bring your hands palms down in front of your face and press your forearms into the ground to lever your chest off the floor.

Be sure to breathe out as you push yourself off the ground.When this is easy, you can progress onto working with straight arms, pushing only through your hands.

This will increase the amount of extension required from your lower back.
Aim for 10 x 10 second holds in the extended position.This exercise is technic good for those who suffer from lumbar disc problems. Those who have lumbar facet joints problems , however should stay clear.

Child’s pose 

Child’s pose is a fantastic stretch into lumbar flexion, as well as thoracic extension.Begin by kneeling upright. From there sit back onto your heels, and band forward to bring your torso down to the ground.

Reach your arms forwards and feel your chest sink downwards to the ground as you breathe out and relax.

Once you’re in this position. Maintain the pose for 20-40 seconds 3-5 times
This stretch is fantastic to reach muscular tightness in the lower back, but should be approached with caution if you know you suffer from a lumber disc bulge or prolapse.

Knee hugs 

Knee hugs are a super-simple way of achieving a stretch through the muscles of the lower back, while also working on hip flexion.

Lying on your back on the ground, bring both knees up towards your chest and wrap your arms around them, hugging them tightly.You can do this either with both legs, or one at a time.

Maintain the stretch for 20-40 seconds 3-5 times.

Knee Drops

Knee Drops is One of favourite exercises to work on lumbar stiffness.Knee drops is such a simple exercise.

Lying on your back, you can either do this with your feet flat on the ground, or with them elevated.

Place your arms directly out to your sides, which will help to keep your shoulders down as you drop your knees from side to side.You should aim to keep your knees and ankles together as you allow your knees to drop slowly, from the left then to the right, and back again.

You can aim to do 3 sets of 20 of these knee drops.

The Iron cross

The Iron cross exercise is somewhat more advanced as an option, and will give not only a good stretch into the lower back , but in many cases  also starts you feeling a stretch down straight your back hamstring you feel tight back.

As per the knee drop exercise, spread your arms out to your sides and shoulders down from the keep one leg relatively straight and kick the other foot  across to award opposite side hand.Then all time the other side.

Work alternate sides through 3 sets of 10.
As with any exercise, if this causes you any discomfort, make sure you stop and seek professional advice.Good luck with these lower back stretches.