I lay on my stomach across an ottoman. I brace my feet on the couch and I lift my upper back several times and then I hold and repeat. It makes your lower back hard as a rock. I copied this by observing an expensive exercise piece of equipment and seeing how it's done
Hang. Grab something (comfortable) that is high enough that your feet won't touch the floor, even when you point them down. Just hang for about a minute; if your back is still tight, imagine your hips with lead weights pulling you down and point your toes to the ground. Done? Take some ibuprofen (100 mg) with water and lay on a flat, hard surface to chill.
When I was in therapy for my back they told me whenever my lower back started feeling tight or painful to squat down and hang my head, hold for a few seconds, then grab the back of my ankles (or the bottoms of your feet) with my head still hanging and pull to stretch the lower back muscles even more and hold for a few seconds. Repeat as often as necessary. This is supposed to prevent any injury to the back muscles, especially if you are on your feet alot. Hope this helps.
If you are normally flexible...lay on your back arms out to the sides, legs straight, like a cross. Turn your head to the left while you bring your left knee over to the right elbow. Then turn your head to the right and bring your right knee over to the left elbow. Sometimes this gets rid of the kinks. If you can easily touch the palms of your hands to the floor when you bend over, it takes some extra maneuvering to get a really good stretch.
9 months ago
Last edited at 10:01PM on 3/5/2013
I have been dealing with 2 bulging disks that have been torn for several years now. It was recommended to do sit-ups (if possible) as this gives me more strength to support my back and take the extra pressure off. If I am unable to follow through with this, 'rolling' out of bed and using the wall to help get out of bed and throughout the course of the day of housework,etc, has also eased the pain. If all else fails, try muscle relaxers.