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
Members Only Content
To gain access to members only content including – Lower Back Stretches – Basic Exercises, Become a Member.
Already a Member?
Login now to view the complete article.
Lower Back Stretches – Advanced Exercises
To gain access to members only content including – Lower Back Stretches – Advanced Exercises, Become a Member.
Already a Member?
Login now to view the complete article.
Lower Back Stretches – Less Common Exercises
To gain access to members only content including – Lower Back Stretches – Less Common Exercises, Become a Member.
Already a Member?
Login now to view the complete article.
Find a Physio to assist with Lower Back Stretches
Find a physiotherapist who can assist with lower back stretches and rehabilitation.
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.
Become a Member
Become a PhysioAdvisor Member and gain full access to our complete physiotherapy exercises and injury information database. For more details see Become a Member.
Link to this Page
If you would like to link to this article on your website, simply copy the code below and add it to your page:
<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. |
Return to the top of Lower Back Stretches.
Return to the top of Lower Back Stretches.