Lower Back Stretches
Updated:Exercises > Flexibility (Joints) > Lower Back Stretches
The following lower back stretches are designed to restore flexibility to the joints and muscles of the lower back. If you are injured, you should discuss the suitability of these lower back stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Lower Back Stretches – Basic Exercises
Rotation in Lying
Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free (figure 1). Repeat 10 – 20 times.
Figure 1 – Rotation in Lying
Prone on Elbows
Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.
Figure 2 – Prone on Elbows
Knees to Chest
Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10 times.
Figure 3 – Knees to Chest
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Lower Back Stretches – Advanced Exercises
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Lower Back Stretches – Less Common Exercises
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Other Exercises
Physiotherapy Products for Lower Back Exercises & Rehabilitation
- Resistance Band (For Strengthening Exercises)
- Massage Balls (For Self Massage)
- Foam Rollers (For Self Massage and Pilates Exercises)
- Swiss Balls
- Exercise Mats
- Back Braces
- Lumbar Supports
To purchase physiotherapy products for lower back exercises click on one of the above links or visit the PhysioAdvisor Shop.
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| <a href=”http://www.physioadvisor.com.au/8110250/lower-back-stretches-lower-back-flexibility-exer.htm”> Lower Back Stretches – PhysioAdvisor.com</a><br/> Lower back stretches are a vital component in the rehabilitation of most lower back injuries and can help to restore flexibility to the joints, muscles and soft tissue of the lower back. Lower back flexibility exercises can also be performed proactively to prevent injury and enhance activity or sporting performance. You should discuss the suitability of any new exercise regime with your physiotherapist prior to commencement. |
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