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.
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.
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.