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Lower Back Stretches
These stretches will be effective for your lower back and your buttocks. You may have already done one or two as a morning stretch. GOOD for you. You can’t stretch too many times a day.
Trunk Twist Stretch
Starting Position: Lie on your back with your knees bent, your feet flat on the bed, and your hands at your side, under your pillow, or on your stomach. Keeping both shoulders against the bed, slowing allow your knees to fall together to one side. Go only as far as comfortable. You should feel a deep stretch across your lower back, and no pain. Let your legs stay in that position for 30 seconds or more. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
 
Leg Over Stretch
Starting Position: This is essentially the same as the Trunk Twist Stretch, but with one leg. Lie on your back with your legs extended and your hands at your side, under your pillow, or on your stomach. Keeping both shoulders against the bed, slowly raise one leg (keep the knee slightly bent). When your raised leg is about waist high, cross it over your body and allow it to slowly lower toward the bed. Bend your knee as needed for comfort. Allow your leg to rest in that position for about 30 to 60 seconds. You should feel a deep stretch across your buttocks and lower back, no pain. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
 
Double Leg Tuck
Starting Position: Lie on your back with your knees bent, your feet flat on the floor, and your hands at your side. Slowly bring your knees toward your chest. Place your hands on the back of your thighs and pull your upper legs into your chest. You may rest your head on the floor, or raise your head toward your knees, being careful to keep your neck and shoulders relaxed. Hold this position for 30 to 60 seconds.
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