More Low Back Pain Stretches

This class is for you if...

You are currently experiencing mild to moderate back pain, or back stiffness that's worsened when sitting or standing for long durations. It is the perfect sequel to my Ultimate Stretch Program For Lower Back Pain guide as it will help you regain more flexibility before you commence core strength exercises.

This class includes the following exercises:

1. Supine Twists

Lay on your back and lift your right leg up with your knee bent at 90 degrees

Cross it over your body while keeping your right shoulder on the floor

Repeat 4 x 20 seconds each side

2. Seated Twists

Bend your right knee and cross your left leg over

Cross your opposite arm (right arm) over your left knee, turn your back and face your left side

Repeat 4 x 20 seconds each side

Easier Modified Version

The seated twists can be difficult if you have lots of tight muscles around your hips and thighs, preventing you from being able to fold both legs. If this is the case, try the below option.

1. Straigten your right leg, cross your left leg over

2. Turn your body to face your left side

3. Add extra twist by hugging your left knee with your right arm

Repeat 4 x 20 seconds each side

3. Neural Glides / Nerve Glides

Nerves can also become tight and restricted overtime, just like muscles can tight. This is called neural tension.

This stretch is particularly helpful when you're experiencing sciatica pain, or pain down your buttock and / or leg.

For this stretch, it's best to watch the video above as it is sometimes confusing for my patients even in the physio clinic.

Directions:

1. Start by laying on your back with your knees bent

2. Hug one knee toward your chest

3. Extend your knee until it feels a bit of tension

4. Point your toes toward your face

5. Point them away

6. Bend your knee and return
   

Repeat 5-10 x slowly each side

4. Piriformis Stretch

The piriformis muscle is a small triangular muscle in your bum cheek. Interestingly the sciatic nerve runs under this muscle as it travels into your leg.

Not many people realise this, but when the piriformis muscle becomes tight, it is like a tight rubber band that squashes down on the sciatic nerve. This creates pain in your bum cheek and can also cause shooting pain that travels into the back of your thigh and leg.

Tight piriformis muscle is also the cause of hip pain or pain close to your sacrum in your pelvis.

Repeat 4 x 20 seconds each side

Easier Modified Version

If the above piriformis stretch is too strong for you, or causes you pain in the front of your hip, then try this alternative.

Directions

1. You'll start on your back with both your knees bent

2. Cross the left leg and rest it on your right knee

3. Use your left hand to press your knee away from your face

4. This should give you a stretch along your bottom and / or side of your hip, extending into your ITB (outer thigh)
   
   

Repeat 4 x 20 seconds each side

5. Cobra Stretch

Lay on your stomach with your hands underneath your shoulders

Keeping your pelvis flat on the floor, gently press up as far as your spine will allow you and hold for 5-10 seconds

When you're pressing up, it's as if you're peeling one vertebrae at a time, off the floor

Repeat 5 - 10 x holding for 5-10 seconds

Easier modified version

If you are new this stretch and your back is particularly tight then I recommend the alternative stretch. You don't want to feel a pinch in your lower back or localised pain in the base of your spine while doing this stretch as it can cause you more harm.

Directions:

1. Lay on your tummy with your hands underneath your shoulders

2. Press up as far as your spine allows you to

3. Then rest on your forearms and hold for 5-10 seconds
   
   

Repeat 5 - 10 x holding for 5-10 seconds

6. Child's Pose

This is my favourite pose because I can just lay here and do nothing but relax.

Child's pose helps to gently separate the vertebrae from each other, reducing pressure on your discs and nerves. It also helps to stretch the surrounding tight muscles in your lower back, giving you relief and also restoring your flexibility.

This stretch is particularly useful if you've been standing for long periods or if you've been doing exercises which require lumbar extension like the Cobra stretch.

Repeat 4 x 20 seconds

How often should I do these?

I recommend that you do these exercises daily for 2-4 weeks, until you regain some movement and your pain is decreased. I highly recommend that you combine this class with one of my core strength classes to strengthen your back and therefore resolve your back pain and stiffness.

As always, never ever push into more pain while you're doing these exercises and always go see your doctor or physiotherapist if your back pain is not getting better.

You've finished a Physio Workout!

While most people sit around & complain - YOU, my friend took the initiative to look after your body & your health!

WELL DONE!