What Do I Need To Stretch For My Lower Back Exercise Program? Part V

Finally, the last article of the five part series! In this article series, ‘What Do I Need To Stretch For My Lower Back Exercise Program?’, I have discussed the hip flexors, hamstrings, ‘chest’ muscles and the buttocks muscles. Now, are you ready to learn about the final group of muscles? Here, we will talk about the lower back muscles. We will specifically discuss the quadratus lumborum and erectus spinae. We will discuss why these group of muscles are important to be included in your lower back exercise program in a Q & A format. Let’s get started.

Q: Where is the quadratus lumborum? erectus spinaes muscles?
A: The quadratus lumborum originates from the iliac crest (back of hip), iliolumbar ligament, and transverse processes of lower lumbar vertebrae. It inserts into the twelfth rib and transverse processes of upper lumbar vertebrae. The erectus spinae is a large muscular and tendinous mass that originates from the sacrum (triangular bone) and ascends up the lumbar where it splits into three regions to cover the thoracic and cervical regions.

Q: Why should the lower back muscles be stretched?
A: The lower back muscles play an important role for the position of the pelvis and thoracic (mid) spine. The position of the pelvis and thoracic spine can determines whether there is compression on the lower back.

Q: How should the lower back muscles be stretched?
A: The position of the pelvis and rib cage is important when stretching the lower back muscles. Stretches performed on your back help support the back/pelvis/rib cage and are safer. More advanced stretches can be performed in standing. Also, the lower back muscles can be stretched in many different angles since these muscles support the spine in many functional activities.

Q: What are some examples of lower back muscle stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.

1.Double knees to chest
Lie on your back. Bring both knees to you chest one at a time towards your chest. Clasp your hands around your knees to maintain your position. Breathe.

Double knees to chest

2.Extended ‘child pose’
Kneel and sit back on your heels. Place pillow on your lap. Reach forward with both arms on the floor. Feel your spine elongate as you actively reach.

Extended 'child pose'

3. ‘Angry Cat’ Stretch
On your hands and knees. Make sure your shoulders are over your wrist and your hips over your knees. Push into your hands and knees. Lift your mid spine up towards the ceiling. Breathe.

'Angry Cat' Stretch

4. Quadratus Stretch
With your feet slightly more than hip width apart, turn your toes out. Slightly bend your knees. Keep your tailbone gently tucked under. Reach both arms up with hands clasped. Elongate the spine. Slowly side bend to one side. Try to stay in one plane. Like your in between two panes of glass. Keep the stretch active by reaching your arms and also lifting and opening up the top of your rib cage. Breathe. Hold initially for 10 seconds and then you can progress to longer periods. Slowly return to center. Repeat to the opposite side.

(picture coming soon!)

Q: How often and how many times should I stretch my lower back muscles?
A: If you do not experience sharp nerve pain or tingling down your leg, which I will talk about below, you can hold the position for 30-60 seconds (unless already noted) 1-2 times in the a.m. then 1-2 times in the p.m. to help build length in your muscles. Be sure not to ‘bounce’ in the stretch.

Q: What should I be careful of when stretching my lower back muscles?
A: When the lower back ’rounds’, there is an increase in pressure to the structures in the lumbar spine. This can cause compression and stress to these structures. Try to keep the spine in neutral or support the spine using a pillow as noted above. If you feel sharp pain or tingling down your leg, please discontinue and consult your physician.

Q: What are some helpful hints and tips about the lower back muscles?
A: To maintain a neutral spine during your daily activities and keep your spine safe, you need to perform stabilizing exercises. One example is hula hooping. Just hooping around the waist ‘wakes’ up the core muscles which includes the small stabilizing muscles in the lower back.

I hope this helps you have a better understanding of your lower back muscles. It is important to understand why you are stretching a particular muscle group. When you understand more about your body, it helps to do your exercises safe and correct. This article concludes this five part series, ” What Do I Need To Stretch For My Lower Back Exercise Program?”. Thus, you have been educated on the hip flexors, hamstings, ‘chest’ muscles, buttocks muscles, and lower back muscles. Please be aware that you should consult your medical doctor if you have pain down the leg or any concerns with what has been discussed in these articles. Although these stretches are safe when performed correctly, it is important to be under the care of a professional to address all your concerns.

Jodi Jainchill PT, CFMT