Stretching the lower back

Author: Di and Vanessa

Did you know that 56% of office workers report having lower back issues? This can arise from poor postures, weak muscles and overuse.

Listed below are some gentle lower back stretches that you can do at home to help with your lower back pain and stiffness. Please note these are generic exercises and for a more individualised and comprehensive assessment and management of your condition, please book in with one of our friendly physiotherapists at Preston Physiotherapy .

1. Knee to Chest stretch (Aims to relieve tension in your lower back, gluteal and hip flexor muscles)

Lie on your back. Pull one knee towards your chest while you press your lower back on the floor. Hold in this position for 15 seconds and return to the starting position. Repeat with the other leg.

2. Cat Cow stretch ( A gentle yoga pose that flexes and extends your spine (improving its flexibility) while releasing tension in the neck, shoulders, back and hips)

Start in a 4 point kneel position (on your hands and knees) with hands in line with shoulders and knees in line with hips. Alternate between arching your spine, squeezing your shoulder blades together while sticking your bottom out, and rounding your spine up.

3. Child’s Pose stretch (A gentle yoga pose that gently stretches your lower back, hips, thighs and ankles)

Start in a 4 point kneel position (on your hands and knees) with hands in line with shoulders and knees in line with hips. Sit hips back onto your heels while extending your arms forward. Hold for 15 seconds and come back to the starting position.

All of these stretches can be done throughout the day however, taking hourly breaks from the desk and making an effort to walk around the office throughout the day can help reduce the incidence of back pain.