3 Back Stretches and Exercises

Below are three back stretches and exercises that your spine specialist might recommend.

Pelvic Tilt

The pelvic tilt strengthens your lower abdominal muscles and stretches your low back (lumbar spine).

• Start on your back with your knees bent and your feet flat on the floor.
• As you exhale, contract your abdominal muscles, pushing your belly button towards the floor and flattening your low back.
• Hold 5 seconds.
• Repeat 10 times.

Knee to Chest

The knee to chest stretch is used to stretch your hip and low back (lumbar spine) muscles. It should also help relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine.

• Start on your back.
• Gently pull one knee towards your chest, using your hands to hold your leg in the stretch.
• Hold 10 seconds. You should feel a stretch in your low back and hip.
• Switch legs and pull your other knee towards your chest, again holding 10 seconds.
• Repeat 3-5 times with each leg.
• Bring both legs to your chest, holding 10 seconds and repeating 3-5 times.

Lower Trunk Rotation

By doing the lower trunk rotation, you will work on increasing flexibility in your low back (lumbar spine) and hips, allowing for greater mobility and rotation in the spine.

• Start on your back with your knees bent and your feet flat on the floor.
• With your knees together, bring them to one side. Your feet should stay on the floor.
• Hold 3-5 seconds.
• Contract your abdominal muscles while moving your legs to the opposite side, again holding for 3-5 seconds
• Repeat 5-10 times on each side.

You can watch the demonstration videos at spineuniverse.com

Tags: Back Pain, Medical Questions