Osteopathy, Sports massage

Stretches for Low Back Pain

6 Simple Stretches to Relieve Lower Back Pain

I thought it would be useful to share with you some of my favourite stretches to help relieve and prevent back pain. These exercises are great for improving spinal mobility and stretching any tight muscles.

Before beginning this programme, please be aware not all exercises are suitable for everyone, particularly if you have a weakness or are prone to injury. If at any time you feel you are exercising beyond your current fitness ability or feel pain, discomfort, dizziness or nausea you should stop immediately and reconsider your use of this particular routine. The user assumes all risks of injury in the use of this programme.

1. Lumbar Rotation

unnamed

Lie on your back with your knees bent and feet flat on the floor. Move your knees to one side, rotating through your lower back. Only go as far as feels comfortable, you do not need to get your knees to the floor. Return to the opposite side.
Repeat 10 times. Keep the movement slow and controlled.

2. Lateral Chain Stretch

unnamed-2

Lying flat on your back, lift one leg with your knee at 90 degrees and then bring it across your body by rotating your hips and spine. You can hold on to your knee to make the stretch stronger if you feel comfortable, whilst keeping the opposite arm outstretched.
Hold for 20-30 seconds, repeat 2-3 times both sides.

3. Glute Stretch

unnamed-3

Lie on your back, lift one knee towards your chest then pull it towards your opposite shoulder to feel a stretch in your bottom. You can play around with the angle at which you pull the leg to find the stretch that feels most effective for you.
Hold for 20-30 seconds, repeat 2-3 times both sides.

4. Piriformis Stretch

unnamed-4

Lie on your back with both knees bent up. Lift one leg and place your ankle across your opposite knee. Keeping this position, lift the supporting leg up holding around the thigh, and bring it towards your chest to feel a stretch in your bottom. You can also use a towel to assist if you cannot reach your thigh.
Hold for 20-30 seconds, repeat 2-3 times both sides.

5. The Cat Stretch

unnamed-5

Kneel on all fours with your hands directly underneath your shoulders and your knees beneath your hips. Tuck your tailbone under, gently rounding your lower back. Continue this movement, allowing your upper back to round, whilst tucking your chin into your chest. Maintain this position for 2-3 seconds before slowly flattening and lengthening your spine and neck back to neutral.
Repeat 3-5 times. Keep the movement slow and controlled.

6. Spine Curls

unnamed-6
Video Here

Lay on your back with the knees bent and feet flat on the floor. Bring your heels slightly closer to your bottom to reduce the stress on your hamstrings. Tilt your pelvis, pressing your lower back into the floor. Slowly roll your spine off the mat one vertebra at a time to the tips of your shoulder blades. Then slowly roll the spine back down, one vertebra at a time. Make sure you keep your weight equal through both feet.
Repeat 6 times.

If you have any questions please do get in touch.

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s