Low Back Stretches Recommended By Our Chiropractors

Part 2 in a series of articles featuring recommended stretches by our Chiropractors. 

Low back pain can arise from multiple causes including prolonged sitting, standing, incorrect lifting mechanics, and many more! Whether you are suffering from chronic low back pain or a new acute flare up, these stretches could be beneficial. Multiple muscle groups cross the region of the low back, so we have shown a variety of stretches to get relief depending on which muscle group is tight. We have also included some stretches for the glutes/hips since these muscles also tend to tighten up while sitting or performing certain movements. Releasing the tension in the glutes can improve mobility in the hips and reduce tightness in the low back. In order to get some relief during your day please see the options that can be performed seated or standing.

​Please contact our Chiropractors if you have any questions about the best stretches for you.

Lumbar Roll Stretch

Laying on your back, keep one leg straight as you bend the other knee up to your chest. Placing your hands above the knee joint (on your thigh), gently rotate the knee across your body. You should feel a stretching sensation in the gluteal/low back region.  Keeping the leg bent across your body you can pull the knee up closer to your chest to deepen the stretch into your low back or have the knee pointing down toward your feet to move the stretch toward the hip.  Hold for 20 seconds then repeat on the other side.

Click to enlarge.

Figure Four Glute Stretch Seated

While seated, bring one ankle across the opposite knee. Apply gentle pressure above the knee joint of the crossed leg.You should feel a stretch in the glute/hip of the crossed leg. Hold for 20 seconds. To further deepen the stretch, hinge the upper body forward at the hips as you maintain pressure above the knee. Hold for 20 seconds.  Repeat on the other side.

Click to enlarge.

Figure Four Glute Stretch Supine/Lying

While laying on your back, bend one knee and plant the foot on the ground. Bring the opposite ankle across the bent knee. Apply gentle pressure above the knee joint of the crossed leg. You should feel a stretch in the glute/hip of the crossed leg. Hold for 20 seconds. To further deepen the stretch, bring the bent knee up to your chest, maintaining the ankle crossed on the knee. Hold for 20 seconds.  Repeat on the other side.

Click to enlarge.