Stretching the lower back.

[Fury]

I'm pretty sure I pulled my lower back the other day running because it was killing me during leg presses on Tuesday. I was wondering if anyone had any good techniques for stretching it because I haven't been able to hit in any of my stretches.

[NoCalBbEr]

It would be hard to explain it and hard for you to understand it without pics. your best bet is to, go on bodybuilding.com and  search for stratcing guide. or exrx.net

[Montague]

If you can, stretch your hamstrings.
It does help with tightness/discomfort in the lower back.
Although you may have to wait a while for the inflammation to subside before you do much of anything.

[WhiteHulk4]

Well, you could get an invert board...  But they're pretty expensive and take up a whole lot of space!

What I do is this:

Stand in front of a counter top (kitchen, whatever).  With your palms facing forward, place them on the edge of the counter.  Lean forward slowly, putting all your weight on your arms/hands.  As more weight is put on your palms, less weight is put on your feet, and your torso will stretch.  Once you feel a good stretch in your lower back, exhale deeply.  You should feel a couple "pops" in your lower back as your vertabrae expand.  Feels great!  Do this a few times a day (in addition to regular lower back training) and you'll feel good as new!

[Cap]

I'm pretty sure I pulled my lower back the other day running because it was killing me during leg presses on Tuesday. I was wondering if anyone had any good techniques for stretching it because I haven't been able to hit in any of my stretches.

Lay on your back, bring your knees up to your chest and hold them there.  You should feel the stretch.  Also, lay on your back and bring your legs over your head while still laying down and keep your legs extended.  Basically you will be looking at your knee caps while your are doing this stretch.  Hope that helps.

[Fury]

If you can, stretch your hamstrings.
It does help with tightness/discomfort in the lower back.
Although you may have to wait a while for the inflammation to subside before you do much of anything.

Yeah, I've been taking it easy in the gym and will probably end up taking a week off to let it rest for a bit. Was struggling to bent over row the other day even.

Thanks for the help everyone.

[Saxon]

Have you ever tired Supermen?  Get down on the floor face down, arms stretched out ahead of you.  Lift you left arm and right leg of the floor (you'll look like superman flying) hold, then do the other side.  I've had problems with my back from playing rugby and these have always helped.

[Princess L]

This is a good strengthener/stretcher.  Do not hyperextend.

[GoneAway]

I just stand straight, feet together, knees locked and bend down, trying to get my upperbody as close to my legs as I can.

[Nordic Superman]

I normally stretch my lower back by doing good mornings with 225lbs

[dontknowit]

This is a good strengthener/stretcher.  Do not hyperextend.

If it's very bad, start out with a bunch of blankets or pillows.

[mightymouse72]

the best stretch i found is kneel down on your knees and sit on your heels, now bend over and put your forehead on the floor while trying to keep your butt on your heels.  out stretch your arms.  like you see the muslims pray.    this will put a curve in you lower back stretching the muscles.  hold for 30 sec.

the lying on your back and pull your knees to your chest is a good one too.  kind of like a cannonball

[Nordic Superman]

the best stretch i found is kneel down on your knees and sit on your heels, now bend over and put your forehead on the floor while trying to keep your butt on your heels.  out stretch your arms.  like you see the muslims pray.    this will put a curve in you lower back stretching the muscles.  hold for 30 sec.

the lying on your back and pull your knees to your chest is a good one too.  kind of like a cannonball

Interesting... this will explain how haider "teh muzzie" does good mornings with 225 lbs!

[Montague]

kneel down on your knees and sit on your heels, now bend over and put your forehead on the floor while trying to keep your butt on your heels.  out stretch your arms.  like you see the muslims pray.

Do we have to face East?