Not being active and moving around can lead to unwanted muscle stiffness along with compression of the joints of the lower back. While stretching the muscles that cross over the lower back can be beneficial, creating more space in between the joints can help provide more mobility and nourishment to the area.
1️⃣ 𝗟𝗢𝗪𝗘𝗥 𝗕𝗔𝗖𝗞 𝗗𝗜𝗦𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡:
Attach a strength band around a squat rack at knee height and place it above the crest of the hips. Lay face down and walk your shoulders back until there is enough tension on the band. Lift the arms overhead and hold onto a weight for an extra stretch.
2️⃣ 𝗧𝗢𝗪𝗘𝗟 𝗔𝗦𝗦𝗜𝗦𝗧𝗘𝗗 𝗗𝗜𝗦𝗧𝗥𝗔𝗖𝗧𝗜𝗢𝗡:
Stand in front of a squat rack with a towel/band wrapped around the top. Grab a hold of the ends of the towel with both hands and slowly lower your weight towards the ground. Allow the hips to sink down while holding yourself up with the towel.
3️⃣ 𝗘𝗟𝗗𝗢𝗔 𝗦𝗧𝗥𝗘𝗧𝗖𝗛:
Start lying face up with the hips as close to the wall as possible with the legs rested against the wall. Rotate the feet in and pull the toes towards the shoulders. Push the lower back into the ground and look in between your knees with the eyes. Pull your head away from the wall and reach palms overhead and out.