Motion Stability's Blog


Stretches for the Lower Back by charlestlee

image source: nzwomansweekly.co

Brian Yee PT, MPhty, OCS, FAAOMPT

Pelvic tilts: Laying on your back with knees bent – rock your pelvis back – flattening your back against the bed and return to neutral, and if it doesn’t bother you progress to arching your back a small amount. Oscillate back and forth.

Knee to chest: Bring one knee up to your chest, stretching your hip and your back. You can progress to both knees to your chest.

Trunk rotation: Laying on your back with knees bent and together slowly let you knees go to one side – allowing your trunk to rotate. Switch to the other side. If that does not bother you, you can progress to have one leg straight and let the other knee hook over it – allowing the spine to rotate more. There should be a slow stretch in your spine.

Cat / Camels: On your hand and knees – you can arch your low back up and down. Focus on a slow stretch trying to move from your lower back and pelvis. Many times people arch their backs but move mostly from the mid-back or thoracic spine, which does not stretch the lower back as well.

Prayer stretch: On your hand and knees – sit your bottom down to your heels and reach out along the ground with your arms to stretch your lower back. Take your arms and trunk side to side to feel more of a stretch along your sides of your back as well.

Stretching should not increase your back pain or other symptoms you are experiencing. Please recognize as well that stretching, in certain cases, may be detrimental to your condition. Please consult with a qualified health practitioner, such as a Physical Therapist, to determine the proper stretching progressions.

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