3 stretches for a tight back

Daily activities can often cause tightness in the lower back.

Working from home, sitting for an extended period of time and poor posture can all lead to lower back pain as well as activities like gardening or a night of poor sleep. Here are 3 stretches you can do for relief.

1. Knees to chest

Lay on your back with your knees bent and feet flat on the floor. Place your hands on the back of your thighs or below your knees and gently pull your legs toward your chest. Continue to pull until you begin to feel a gentle stretch, then hold for 15 seconds. Return to the starting position and repeat 9 more times.

This stretch is a great way to restore flexibility in your lower back muscles and increases your range of motion.

2. Supine stretch

Lay on your back with your knees bent and feet flat on the floor. Push down through your feet slowly as you lift your bottom off of the floor. Keep your hips elevated for a count of 10, then return to the starting position. Repeat nine more times.

3. Cat-Cow stretch

Kneel on the floor on your hands and knees. Arch your back up toward the ceiling like a cat, and hold for a count of five. Return to the starting position. Then, pull your stomach down to the floor, hallowing out your back and hold for five seconds. Return to the starting position and repeat nine more times.

The cat-cow stretch is a useful exercise to help increase flexibility and ease tension in your lower back and core muscles.

Lower back pain is a painful condition that affects many people, but regular physical activity and stretching can help reduce lower back pain and prevent it from returning. Physical therapy can also help during your recovery to strengthen your lower back. Physical therapy can help improve flexibility and mobility.

Be Fit Physical Therapy & Pilates: 4934 Main St. Downers Grove, IL 60515, 630.964.4008, www.befitpt.com