Good ways to stretch out your back and lower body?

Question

i cannot do splits like i want them or do catch turns or kicks very well. also when i was i think 16, i threw my back out three days before a competition and i went and competed anyways and i really never let my back properly heal, now i almost always have minor pain and i will get random but painful back muscle spasms. i could use some good advice on stretching and other things to help with these problems, thanks

Answer 1

i have the same thing i like threw my back out and waited a week to go to the doctors when i found out i have scoliosis which is a curve of the spine. it is very painful at times but the way i stratch out my back is on an excersize ball just lay on it on your back and just roll back and forth and it will feel so good and completely stretch it out.

Answer 2

i have scoliosis and muscle spasms and my backs bad from cheer.

lay on your back and bring your legs to you without lifting your upper body..it stretches the lower back really well.

backbends also work.

heating pads on your back before you go and workout and stuff will help also. it relaxes your muscles.

sit with your legs straight out (dont bend your legs) try to touch your toes.. that also helps me

or even standing up with legs closed and reach down to touch my toes works..