Stretching your lower back (idea)

This is a little guide I picked up at the local gym. I was specifically looking for these two exercises as I sometimes have lower back pain. I hope it's helpful.

Exercise #1

• Lie on your back with your knees bent and feet resting on the floor.
• With your hands, pull on knee to your chest, then pull the other until you feel a gentle strech in the lower back.
• Hold 10 counts, then put one leg down at a time.
• Do 10-15 repetitions.

Exercise #2

• Lie on your back with your knees bent slightly and feet resting on the floor.
• Keeping your shoulders on the floor slowly drop your knees to one side, until you feel a gentle stretch in the lower back.
• Hold 10 counts, then bring your knees back to the center before repeating the stretch
• Do 10-15 repetitions to each side

As the stretch becomes easier try to bend the knees more when stretching.

These exercises are designed to increase your flexibility. Strech to the point of a gentle stretch and hold it, without bouncing. Discontinue any exercise if it is painful.

Adapted from South Arm Comunity Center strech-guide.