Lower Back Stretches

These stretches should be used in consultation with your osteopath. Hold each position for approximately 12 to 15 seconds.

The knee hug - to begin your stretching routine. Pull the knees up until you can feel a stretch at the base of the spine.

The knee hug one knee at a time - if both knees together are a bit too much.

 Knee roll

Knee roll

Gluteal stretch (supine position) - you should feel this stretching in the buttock.

Gluteal stretch in the sitting position. Sometimes this can be more effective than the supine position above. Remember to keep the back very straight (military posture) to really feel the stretch.

 An alternative gluteal stretch - sitting on the floor - for yoga fans.

The cat stretch is good for the upper back as well as for the lumbar spine. Start off with the back lifted as high as possible...

 ...and the lower the back into extension...

 ...and finally move all the way backwards and down.

The extension stretch. Be careful not to over do this one as it will aggravate certain conditions - check with your osteopath first.