Stretches for lower back pain
*These stretches are designed to relieve some symptoms of low back pain, they should not cause an increase in pain. If you experience pain during the stretches please stop and consult you Osteopath*
Lumbar flexion stretch
- Lie on your back with your knees bent.
- Raise one knee towards your chest as far as you can, and then raise the other to meet it.
- Place your hands around your knees and pull them gently towards you until you feel a stretch in your back.
- Relax and hold for 10-20 seconds.
- Get on your hands and knees (four point position) with your knees directly under your hips and your hands directly under your shoulders.
- Your back must be in neutral position (slightly arched) and your chin must be tucked in.
- Sit backwards towards your heels by lowering your buttocks.
- Maintain the stretch and return to initial position.
Lumbar rotation stretch
- Lay on your back with your knees bent and feet flat on the ground.
- Let the knees fall to one side and gently assist the motion by placing the opposite hand on the top knee.
- Hold the position for 10-20 seconds.
- Keep the shoulders on the ground during the exercise.
Lumbar extension stretch
- Start by lying down on your stomach with your palms on the floor directly under your shoulders. Your feet should be pointed.
- Keeping your elbows to your sides, press your hands firmly into the floor and begin to lift your chest into a mild backbend.
- Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in.
- Without lowering your chest, draw your shoulders away from your ears as to elongate your neck and lifting the base of your skull away from your shoulders.
- Hold for 10 seconds and then when you are ready to come down, slowly lower yourself to the floor, keeping your torso long.