The Simple Cat Stretch
This is one of the easiest lower back stretches. Most individuals can perform it quite easily and comfortably. It’s also a wonderful, simple movement for either first thing in the morning, or last thing at the end of the day.
Brief description - On hands and knees, gently arching the spine, first in one direction and then the other, with coordinated breathing.
Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort.
The Movement
1) Position yourself on your hands and knees, either on your bed or on the floor.
2) Very slowly, raise your head. As you do this, allow your belly to open downward toward the floor, and your back to fall into an arch. Move only as far as comfortable. Feel a nice stretch.
3) Then stretch your spine in the opposite direction by dropping your head, your chin moving toward your chest, while your back raises toward the ceiling. Move only as far as comfortable. Feel a nice stretch.
4) Repeat this movement back and forth 5-10 times. As you repeat, try to increase you range of motion, little by little.
5) Once the movement feels comfortable, it can be very beneficial to add a coordinated breath...
6) Breathe in as you raise your head and expand your belly toward the floor, arching downward.
7) Breathe out as your chin moves toward your chest, and your back arches toward the ceiling.
8) Repeat this movement with coordinated breathing 5-10 times. As you repeat, try to increase you range of motion, little by little.
Full-Body Mobilizer
From a standing bent forward position, stretching the back and hamstrings, and then adding arm mobilization.
Goal - To dynamically relieve pressure on the lower back by lengthening the hamstrings, stretching the spine, and mobilizing the upper body.
The Movement in 2 Parts
Part 1 – Basic movement
1) Stand with your feet hip-width distance apart, your knees soft and slightly bent.
2) Slowly drop your chin to your chest. Then, leading with your head moving toward the floor, gently bend forward at the waist until your hands reach your knees.
3) Use your hands on your knees for support and keep your knees soft, bending as needed for comfort.
4) If you can bend down far enough so that your elbows are on your knees, do so. If that’s too challenging, remain with your hands on your knees.
5) From this supported position (either hands or elbows on knees), slowly straighten your right knee while allowing the left knee to bend further. Feel that stretch.
6) Return right knee to a bent position. Now straighten your left knee, while allowing the right knee to bend further. Feel that stretch.
7) Gently and slowly alternate back and forth 5-10 times for each leg, straightening and stretching one leg at a time.
CAUTION! Do not straighten both legs at the same time! This can create too much pull and can be too strenuous for many lower backs.
Part 2 – Adding arm movement
1) Begin from the supported position of your elbows resting on your knees. (Steps 1-5 from Part 1 will get you there.)
2) Slowly straighten your right knee while allowing the left knee to bend further. Remain in this position.
3) With your right arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your left elbow on your knee. Feel that stretch.
4) Bring your right arm back down, and return your right knee to a bent position. Rest your right elbow on your right knee again.
5) Slowly straighten your left knee while allowing the right knee to bend further. Remain in this position.
6) With your left arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your right elbow on your knee. Feel that stretch.
7) Bring your left arm back down, and return your left knee to a bent position. Rest your left elbow on your left knee again.
8) Repeat this movement 5-10 times on each side. See if you can make a smooth transition from one aspect of this lower back stretches movement to the next.
Combined Quadratus Lumborum & Hamstring Sciatica Stretch
Goal - To Stretch the entire length of the line from the lower back down the leg.
The Stretch
Lie on your back with your knees bent and your feet on the floor.
Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.
Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.
Now return the leg to a bent position.
Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.Now return to neutral and repeat above steps on the other side.
Gluteal & Piriformis Sciatica Stretch
The gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus - exert a powerful effect on the mobility of your pelvis and sacrum. If they are chronically tight, it's very difficult for the lower back to remain mobil and relaxed. Below are two versions of this type of stretch. The piriformis muscle is the structure that’s implicated in Piriformis Syndrome. Typically sciatica exercises are an excellent remedy for this syndrome.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
Lie on you back with your right ankle crossed just below the left knee.
Reach through with both hands to get a hold of the left knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.Now repeat on the other side.
Your left ankle crossed just below the right knee.
Reach through with both hands to get a hold of the right knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration. Repeat several times, each time coming completely out of the stretch before beginning again.
Pigeon Sciatica Stretch for Gluteals
This is an alternative stretch for the gluteals that some people prefer. For others there’s too much torque on the knee. Experiment gently and see what works best for you.
Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.
The Stretch
The left knee is bent underneath you and the right leg is straight back. If you have trouble with your knees the Pigeon Stretch may not be comfortable. But if your knees are okay then lean forward toward the knee as far as you can without strain. Hold 10-30 seconds then come out of it and repeat 2-3 times.
Then proceed to the other side.
Source: http://www.lower-back-pain-answers.com/lower-back-stretches.html
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