Lower Back Pain Help

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Help for lower back pain | stretches

These stretches are designed to help with mild to moderate lower back pain, tightness, and discomfort.

If you are in severe pain, please reach out to our office for help.

These exercises should not cause any increased pain. However, there could be some slight discomfort. If these movements cause pain during or after the stretch, discontinue and reach out to a professional for help.


Warm-Up for low back pain

You are going to warm up for 45 seconds by performing a pelvic tilt

  1. lay on your back with feet on the floor
  2. press the small of your back down into the floor
  3. hold the position for 1 second, then relax your back, bringing you to the start position
  4. do these at your own pace for 45 seconds

Stretches for low back pain

Single Knee to Chest

Hold each for 30 seconds – 3 x each side

  1. lay on your back with your feet on the floor
  2. take your right knee and pull it close to your chest using your arms
  3. hold 30 seconds, and repeat with the other side

Double knee to chest

Hold for 30 seconds – do 3 rounds

  1. lay on your back with your feet on the floor
  2. take both knees and, using your arms, pull them close to your chest
  3. hold 30 seconds, relax, then repeat

Trunk Rotation

Hold for 30 seconds – do 3 rounds

  1. lay on your back with your feet on the floor
  2. keep your ankles and knees together
  3. tip your lower body to the right; the hip can come off the floor
  4. keep both shoulders pressed down to the floor at all times
  5. hold for 30 seconds, then repeat going to the left

QL Stretch

30 seconds each side, 3x each side

  1. sit on the floor, cross-legged
  2. place your right hand by your right hip
  3. take your left arm and reach up and to the right side of the room
  4. press your pelvis to the left so that your left sits bone is pressing firmly into the floor
  5. hold for 30 seconds, and repeat for the other side

Child’s Pose

30 seconds each, do 3 times

  1. kneel on the floor and sit down on top of your ankles
  2. point your toes to the back of the room
  3. bow forward, lowering your upper body onto your thighs 
  4. rest your forehead on the floor
  5. reach your arms as far forward as you can
  6. sit your pelvis as far back as you can 
  7. take several deep breathes at your own pace
  8. hold for 30 seconds


30 seconds each, repeat 3 times

  1. Get on your hands and knees
  2. place knees under hips, hands under shoulders
  3. arch your back up to the ceiling as high as you can
  4. try to bring your forehead and pelvis as close together as you can while you exhale
  5. inhale while dropping the stomach to the floor while tipping your head upward
  6. continue to move through these postures using your breath as your cadence

If these do not seem to help you, please schedule with us here so we can get your body and nervous system functioning correctly–getting you back to doing what you love.

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