Whether you are seeking to improve your lower back flexibility to improve your posture, increase overall flexibility or ease existing lower back pain you may be relieved to know that the only equipment necessary is a firm floor. When stretching, perform the movements slowly and avoid jerking or bouncing into position. Stretching exercises should not cause pain, and if pain persists, contact your physician, according to the Nicholas Institute of Sports Medicine and Athletic Trauma.
Knee to Chest
Lay down on your back on a flat, firm floor. Place your hands underneath your thighs and pull one knee up toward your chest. Allow your leg to bend naturally during this movement while the other leg remains flat on the floor. Pull the knee as close to your chest as you can without causing pain, and hold the position for 30 seconds. Repeat this movement with the opposite leg.
Lay on the floor on your back with your knees bent and your feet flat on the floor. Place your hands next to your body with your palms facing down. Push the lower part of your back into the floor by tightening your abdominal muscles up. Remember to keep breathing while you perform this movement. Hold the abdominal muscles tight and your back flat against the floor for a count of five and then relax.
Assume the same starting position as you did in the pelvic tilt. Now, cross your arms gently over your chest and lift your butt slowly off the floor as high as you can without causing pain. The back of your shoulders and your feet remain on the floor at all times. Hold the upright position for a count of five and slowly lower your butt back onto the floor.
Cat and Camel
Kneel on the floor and place your palms flat on the ground in front of you. Now that you are on all fours, allow your body to sag towards the floor. As you relax, tilt your head back to look up while your stomach sags and your back arches. When you cannot arch your back anymore without causing pain, stop and slowly begin to contract your abdominal muscles and round your back. Tilt your head down to face the floor as you round your back.
Stay on all fours on the ground. Slowly move one hip towards your shoulder as far as you can while keeping the rest of your body still. Slowly move the hip back and repeat the action with your other hip. This movement resembles a dog wagging its tail.