7 Effective Stretches for your Lower Back ?

STRETCH #1 - Gluteus Maximus Musculature- Buttock Area

Lie down on a yoga mat ,bend your knee and hip ,as shown in the picture below , pull the knee towards your shoulder. Hold the stretch on each leg for 15 seconds. Repeat 3 times.

STRETCH #2 - Hamstrings- Back of Thigh Area

Lie down straight keep one leg bent , pull the other leg towards yourself, try to keep the knee as straight as possible , you feel a stretch on the back side of the knee hold for 15 seconds & repeat 3 times. Or in the same position you can open &close the knee 10-15 times.

STRETCH #3- Quadratus Lumboram- Side area of Spine

Sit cross legged , if you want to stretch the QL of leftside , then put your right hand on the left knee to hold it down and bend towards the right side .Hold the position for 15 seconds Repeat 3 times on each side.

STRETCH #4- Piriformis muscle- From sacrum to side of the buttock

Lie down , cross one leg over the other as shown , try to pull down your knee with the help of the hand . Hold for 15 seconds , repeat 3 times for both legs.

STRETCH #5- Rectus Femoris Muscle- Front of the thigh

Lie down prone (on your stomach) , bend your leg and try to touch your heel to the hip. Again hold for 15 seconds and repeat 3 times.

STRETCH #6- Thoracolumbar Fascia- Low Back to Mid Back Area

Sit on your knees , bring your hip down to your heels ,bend forward and spread your hands.

STRETCH #7- Pigeon Stretch - A Complete Stretch

Lie down on a yoga mat keep one leg straight and bend the other leg as shown , bend forward and hold the position for 15 seconds . Repeat 3 times.