Because many people now sit still for long periods of time, work in front of computers for a long time, and lack exercise, many people will feel pain in their lower back. At this time, they can only take time to do some maintenance on their lower back. exercise. So what do you think are the exercises to stretch the muscles of the lower back? Let’s go take a look below!

Stretching the quadratus lumborum

Sit upright on a chair with your feet together and your back straight. Place your right foot on your left leg and the outside of your right ankle on your left thigh just above the knee. Place your right knee under the table, keeping it fixed and unable to lift upward. Next, place your right hand on your left shoulder. Keep your right knee stationary and make sure to engage your abs. Carefully tilt your upper body to the left and stretch for 5 to 10 seconds. Continue leaning to the left until you feel a slight tingling sensation in your muscles. Relax your muscles for 5 to 10 seconds. Carefully lift your right knee up against the table to create resistance and hold for 5 to 10 seconds. At this time, you can also try to carefully lift your upper body about 1 cm away. Relax your muscles for 5 to 10 seconds. Continue to tilt your upper body sideways to further stretch until you reach a new ending point. Repeat 2 to 3 times.

Stretching the iliopsoas

Sit on a stable table or bench. Lie flat on your back on the table and pull your legs up toward your chest with your hands. At this time, the entire lower back should be close to the flat surface. Grasp your left knee with both hands and carefully straighten your right leg until it hangs naturally in the air. If you are still pulling your left knee toward your chest and your lower back is pressed against the table, then this is the correct starting point. Relax the hanging leg stretch for 5 to 10 seconds. Let the legs hang naturally for 5 to 10 seconds. You can actively press down on your legs to simulate a weight-bearing state. Then relax the muscles for 5 to 10 seconds. Lift your right leg toward the ceiling to create resistance and hold for 5 to 10 seconds. Continue to relax the hanging leg to further stretch until you reach a new end point. Let the legs hang naturally for 10 to 20 seconds. Repeat 2 to 3 times.

Stretching back muscles

Start on all fours with your hands under your shoulders and your knees under your hips (same as Downward Dog), keeping your spine in a neutral position; when you lift your chin and chest, push your belly out as much as possible ; Then exhale and suck the abdomen in as much as possible (imagine that the stomach is close to the spine). At this time, the back is arched towards the ceiling, and the head is lowered towards the ground. The abdomen is lifted + retracted to count as a complete repetition..