Three Stretches to Help Alleviate Lower Back Stiffness

Waking-up in the morning with a stiff lower back can be very annoying. Below are three of my favorite exercises to help alleviate lower back stiffness.  I recommend that you go for a five minute walk to warm-up your muscles before performing these exercises.

KNEES TO CHEST

Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe deeply.

 

CROSSOVER

Lie on your back, and fully extend your body.  Bend your knees and bring your feet close to your butt.  Place one ankle over the knee of the opposite leg.  Slowly rotate your body in the direction of your crossed leg, while keeping your shoulders flat on the floor until you feel the stretch in your hip and oblique.  Hold this position for 30 seconds then, relax and do the other side.  Breathe deeply.

HAMSTRING

Lie on your back, and fully extend your body.  Bend one knee, and bring it toward you until you can hold it with both your hands.  Place both your hands behind that knee, and pull it toward your chest until you feel the stretch in the back of your leg.  Hold that position for 30 seconds then, relax and do the other leg.  Breathe deeply.