How do you stretch your lower back?

To stretch your lower back, assume the correct stance, contract your abs, roll your back upward while keeping your chin tucked, and hold the position. Return to your beginning stance, roll your back downward, and hold the position. Repeat the process for a thorough stretch.

1. Begin on all fours

   Position yourself on your hands and knees, placing your hands directly under your shoulders and keeping your knees even with your hips. Hold your spine straight and your neck in line with your spine.

2. Contract your abs

   Contract your abs by sucking your belly button in towards your spine.

3. Roll your back upward

   Tuck your chin into your chest, and roll your back upward. Allow your pelvis to curl. Keep your abs contracted.

4. Hold the position

   Hold the position for at least 10 seconds, and return to your starting position.

5. Roll your back downward

   Look up towards the ceiling and roll your back downward. Allow your pelvis to move forward. Keep your abs contracted.

6. Hold the position

   Hold the position for 10 seconds, and return to your starting position.

7. Repeat the process

   Repeat the entire process at least 5 to 10 times or until you feel you have adequately stretched the muscles in your lower back.