5 stretches to help with lower back pain!

Updated: Feb 24, 2021

Lower back pain is something we see a lot of as physiotherapists. Around 25% of Australians suffer from lower back pain on any day, and 50% suffered from back pain in the last month.

Physiotherapy for lower back pain

Correcting the factors that are causing lower back pain is the most important part of treatment. The goal with physiotherapy treatment for lower back pain is to alleviate current symptoms as well as to prevent pain occurring again.

5 Stretches for lower back pain

In conjunction with physiotherapy treatment of mobilisation, manipulation, soft tissue therapy, dry needling and exercise therapy, simple stretches for lower back pain can also be added to your daily routine.

Here are 5 stretches that you can easily do at home (in conjunction with your physiotherapist recommended exercises/stretches) to help manage lower back pain:

1. Child’s pose This traditional yoga pose helps to relieve pain and tension all along your spine, neck, and shoulders.

Focus on breathing deeply and relaxing any areas of tension or tightness. Hold this pose for up to 1 minute. You can do this pose several times during your stretching routine. Feel free to do it in between each stretch.

2. Knees to chest This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation. Breathe deeply, releasing any tension. Rock gently from left to right while holding knees to chest

3. Seated spinal twist

This classic twist works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck.

Hold this pose for up to 1 minute. Repeat on the other side.

4. Lumbar rotation

Lying with your knees bent; slowly rock both knees to one side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for one inhale and one exhale. Repeat 5 times on each side.

5. Pelvic tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back.

Lie on your back with both knees bent and feet flat on the floor. Engage your abdominal muscles as you flatten your back against the floor. Breathe normally, holding this position for up to 10 seconds. Release and take a few deep breaths to relax. Do 1 to 3 sets of 3 to 5 repetitions.

Strength, conditioning and rehabilitation classes for lower back pain

At Aeon Health Physiotherapy and Rehab, we also offer strength, conditioning and rehabilitation classes that can help with treatment of lower back pain.

These classes are supervised by one of our physiotherapists at all times, during which you work through a physiotherapist tailored program which is designed to assist with managing your lower back pain and work towards your long-term health and wellbeing goals.

With no more than 4 people in the class, we find that many people feel they benefit from incorporating this into their treatment for lower back pain.

If you’re interested in finding out more about our strength, conditioning and rehabilitation classes, please contact us on 3892 3938 or read more here.

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