How To Stretch My Lower Back?

Daily activities with no regular exercise routine can lead to the tightness and pain in the lower back muscles.The tension in the back muscles can be very uncomfortable.Following stretches can relieve you from the discomfort:
*Alternate leg and arm stretch- Lie down on the back on floor with arm and legs straight.Arms should be positioned overhead.Now stretch the alternate leg with the alternate arm and hold for few secs. Repeat the procedure with the other arm and leg.
* knee to chest position- Lie down flat on your back with knees bent.Tuck the abs in and bring the knees to the chest and hug the knees,touching them to the chest.Hold for few counts and relax.
*Cat and camel stretch- Be in the quadripod or crawling position.Now, hollow your back by arching the back downwards and then hunching the back by arching the back upwards.Repeat the exercise for 10-15 times.
*Lie down flat on the back with knees bent.Tuck the abs in or put your hands under your back.Now try to press them with your back without lifting the body.
*Lie down on the back with knees bent and arms spread wide. Stabilize the upper body and move the waist and roll the knees to the right while moving the head to the left.