Low back pain stretches
There are many stretches that can be helpful for low back pain. Here are some examples:
- Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee up towards your chest and hold onto it with both hands. Hold for 15-30 seconds, then switch sides.
- Child’s pose: Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Lower your hips back towards your heels and stretch your arms out in front of you. Hold for 15-30 seconds.
- Cat-cow stretch: Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Arch your back towards the ceiling, bringing your head down towards the floor (cat pose), then lower your belly towards the floor while lifting your head and tailbone towards the ceiling (cow pose). Repeat 5-10 times.
- Piriformis stretch: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, then bring the knee of the crossed leg towards your chest. Hold for 15-30 seconds, then switch sides.
- Spinal twist: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, palms facing down. Slowly lower both knees towards one side of your body while keeping your shoulders on the floor. Hold for 15-30 seconds, then switch sides.
It’s important to note that every individual is different and not all stretches may be suitable for everyone. If you are experiencing low back pain, it’s best to consult with your osteopatht who can guide you through a personalized exercise program to address your specific needs.
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