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Helpful Stretches for Your Back

 

 

Lumbosacral Rotation:
  • Lie flat on your back with your knees bent.
  • Gently rotate your knees from side to side.
  • You should feel a gentle stetch in the low back
  • Be careful not to over stretch.  Stop if you feel any sharp back or leg pain during this stretch.
Knee to Chest
  • Lie on your back with your knees bent.
  • Grab one thigh behind the knee and pull toward your chest.
  • Return leg to starting poistion, repeat with the opposite leg.
  • You should feel a stretch into the buttock and low back.
  • Be careful not to over stretch.  Stop if you feel any sharp back or leg pain during this stretch.
Piriformis Stretch
  • Lie on your back with your knees bent.
  • Place one ankle on the top of the opposite knee.
  • Grab your thigh behind the knee and pull toward your chest.
  • You should feel a stretch into the buttock and hip on the opposite side of the leg you are pulling.
  • Be careful not to over stretch.  Stop if you feel any sharp back or leg pain during this stretch.
back pain relief
back pain relief
Cobra Stretch
  • Lie on your stomach with your elbows bent at your side.
  • Press up onto your elbows and hold for 5-10 seconds.
  • Return to the start position and repeat.
  • Alternately, you can press up onto your hands and hold.
  • Stop this stretch if you experience any radiating pain into the thigh or leg.
back pain relief
back pain relief
back pain relief
Cat Horse Stretch and Child's Pose
  • Start on your hands and knees position. 
  • Allow your back to sag to the floor (horse), then gently rock your lower back toward the ceiling (cat). 
  • While in the cat position, rock back onto the buttocks, keeping the arms straight. 
  • Stop this stretch if you experience any radiating pain into the thigh or leg.
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