Sitting for long periods and doing desk works results in lower back stiffness. This affects work performance. Doing regular lower back stretches can make your back more flexible.
The lower back exercises are designed to strengthen the muscles of the lower back. Initially, start with the basic lower back exercises, once you find them easy, go to the intermediate level and gradually go for more advanced lower back exercises. But, make sure that you discuss with your physiotherapist before beginning them, and they should only be performed if they are not causing or increasing the pain.
To perform this lower back stretch you have to come to a lying down position, after coming to a lying down position keep your legs closer, and flex your one leg and keep it in a cross way and use one hand to hold the leg and spread the other hand. Now pull the leg which is flexed to the opposite side and turn the head to the opposite side of the leg. Pull the leg as low as possible and and stay here for fifteen and more seconds.
This stretch will be working on your lower back and as well as on your chest. And once you are done, come back to the neutral position, then repeat it for the other side. Initially, the lower back stretch exercise should be repeated three to four times a day, and gradually it should be increased to more than four times a day.
While doing the lower back exercises, instructions should be followed carefully, and the exercises that are recommended should be done by you. If you feel any discomfort while doing the exercise then slow down the pace and decrease the number of repetitions. If there is persistent pain, then stop doing the exercise and immediately contact your physician, reported indiainteracts.