What Stretches Can I Do For My Low Back Pain?

What Stretches Can I Do For My Low Back Pain?

What Stretches Can I Do For My Low Back Pain?

Ever wake up in the morning and notice that your low back feels ‘tight’? Ever notice it feels tight at the end of a long day? Maybe you just feel the urge to stretch your low back and aren’t sure what to do? Here are a few simple stretches that may help:


Knees to chest

  1. Lay on a flat surface face up.
  2. Bend one knee in towards the belly and hold for 5-10 seconds.
  3. Repeat with the other leg.
  4. Now take both legs and bring them in towards the chest at the same time and hold 5-10 seconds.


Laying Piriformis Stretch

  1. Lay on a flat surface face up.
  2. Keep the back, and left leg and buttock flat on the table.
  3. Take the right leg and extend it over the left leg and hip.
  4. Hold the stretch for 5-10 seconds.
  5. Repeat on the other side .
female doctor laying down with piriformis stretch


Seated Piriformis Stretch

  1. Sit with feet planted on the floor
  2. Cross the right leg over the left knee
  3. Put both hands on right knee
  4. Lean forward slightly to increase stretch
  5. Hold 5-10 seconds
  6. Repeat on other side.


Prone Extension

  1. Lay on a flat surface on your stomach
  2. Keep both legs stretched out
  3. Keep arms close towards the body
  4. Keeping legs on the floor, extend arms completely up with slight bend in elbows.
  5. Hold 5-10 seconds

If you are experiencing any low back pain or need help with any stretches, it is highly recommended to reach out to a medical professional for an evaluation. Chiropractic care is a great place to start.

*If you have any low back pain accompanied by changes in bowel/bladder habits, tingling pain or numbness down the leg, pain that wakes you up at night – please see a medical professional.  Please refrain from doing these stretches if you have any serious medical conditions. Consult your trusted physician first.

-Dr. Lindsay Fierman

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