Stretching the lower back

Mr VW · 07-Apr-07, 12:59 AM

I've been trying to stretch my lower back these past few weeks. I just want to be more flexible but I can't seem to get anywhere. I've just been doing toe touches (I think they're called; legs together, bend down, touch toes) Anyways, I havent gotten any more flexible. I feel it more in my hamstrings then in my lower back. Anybody got any suggestions on how to successfully stretch my lower back? I want to be more flexible as I feel it will really help me out in the future. Full body stretches? Anybody? I want to start doing yoga but I feel it's way too hard. Haha. The video I have moves so fast and I can't keep up with the lady.

trainerbob · 07-Apr-07, 02:05 PM

I have one I do to loosen up my lower back, although in reality it hits the hams and glutes quite a bit. Often tightness in the lower back is due to tightness in those muscles. I don't know what the stretch is called but here are the basics...

Lay on your back with one leg straight up and the other bent over the top in sort of an upside down figure 4. Gently pull the straight leg toward your chest and abdomen. You may need to bend the knee of the straigt leg if your hamstring is tight. You'll feel the stretch quite a bit in the glutes if you're doing it right, but it does help the back.

Another one is same kind of a figure 4 but sitting up. Your knee will be pointing straight up. Then gently twist your body to the side, using your elbow pressing against your knee to stretch further.

As with anything to do with your back, I'd just suggest take it slow and work into it, or you might strain it and be worse off. Lord knows I've done that and it definitely puts a crimp in your workouts.

07-Apr-07, 02:30 PM

Hi trainerbob,

I like your avatar, good old Mac, the 97 lb. weakling getting sand kicked in his face. Every guy my age read that comic over and over on the inside of comic books growing up. Charles Atlas made millions selling his courses to 97 lb. weaklings.

trainerbob · 07-Apr-07, 10:19 PM

Yeah, me and Mac have a lot in common. It's been a long time, but I think those ads are what really got me interested in weight training in the first place. Never sent Mr. Atlas a dime, but he spurred me on.