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