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stretching for the low back

Extension comes first, as more often than not it is the most effective exercise for acute and chronic low back pain, and extension mobility is frequently lost with age and our inactive lifestyles. However, the other directions of movement of the back are also important. Acutely injured low backs often have a preference for a particular direction of movement. For example, some back injuries benefit from flexion exercises and are aggravated by extension exercises, or more commonly, other back injuries are benefited by extension and aggravated by flexion. Therefore, it is important to work with your physical therapist to determine the directional preference of your injury. However, for less severe injuries, and sub-acute or chronic injuries it is best to stretch all directions of movement.

The directions of stretching for the low back are: extension, flexion, lateral flexion (side bending) and rotation. Perform extension exercises for repetitions as described above (1 x 10 reps). The other exercises are held for 30-60 seconds. Perform all exercises 2-3 times per day. Remember to perform extension in standing more often if you have a desk job.
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