This stretch is one of the simplest and most effective stretches for the lower back. All you need is enough space to fit the whole length of your body which can be found anywhere in the house on the floor. Find a comfortable place on the floor and lay face-first onto the floor. Now bring your upper off of the floor with your feet straight out and not bent.
You will start to bend your lower back as you bring your upper body (shoulders) up towards the ceiling with the help of your arms. Lift your shoulders/upper body all the way until your arms are fully straight. You will feel a great stretch in your lower back as your spine if forced to bend up with your upper body. Follow this process for a recommended total of 3 repetitions (times).
Lying Glute& Lower Back Stretch
This second stretch is another excellent stretch that will help with lower back pain as well as help stretch the great Gluteus Maximus. Some people have tight glutes that may cause some cases of lower back pain.This stretch will help target that. Nevertheless this stretch does help with lower back pain with a great stretch over the whole portion of the lower back.
Start with lying flat on your back somewhere on a comfortable floor. Bring one foot directly underneath the opposite leg’s knee. You have both legs bent at a ninety degree with one foot bent towards and underneath a knee. As you hold this position, pull with both arms the knees and bring them towards your chest. You will feel a great stretch in your glutes and lower back; Repeat with the other leg.
Fitness Ball Wrap
The last stretch will require a large fitness ball that you can buy at any sporting goods store, Wal-Mart, or find in the gym. As the name implies you will wrap your whole body around the top of this fitness ball. Grab the fitness ball and lay face-first on top of it. Bring your arms straight out in front of you. Your body will mold with the curvature and surface of the fitness ball.
This will stretch the vertebrae of the spine and relax the muscles of the back and lower back. Lie there as long as you need. This stretch will give you great relief in your lower back.