Lower Back Stretches

Lower back stretches, when mixed with an exercise program and a few

• Maintain a Healthy weight by eating quality foods and cooking quality recipies.

• Exercise Regularly (Those suffering pain already you need to look at Pilates as your regular exercise)

• When exercising concentrate on working your Core Abdominals

• Be conscious about your posture, slouching and lifting with incorrect posture is a major cause of lower back pain.

• Use quality shoes with a wide support. Shoes with arches make the feet roll in and refer pain and inconsistency in posture

• Sleep on a Firm quality mattress 

• Use a quality pillow. The $8.99 pillow you get from the grocery store will not help your neck or lower back problems! 

• Lying on the floor, on your back with your arms spread out
• Rest your legs comfortably on the ball so the ball touches your hamstrings (back of your legs)
• Taking a deep breath into and at the same time roll the ball from side to side allowing your hips to roll
• There should be a gentle movement in your lower back and NO PAIN!
• Continue to rock the ball from side to side about 10-15 times
  

• Begin by kneeling in front of the Exercise Ball, bring it up to your thighs
• Walking your hands to the front of the ball, lower your upper body and abdominals over the ball, place your hands on the ground.
• Rest your chin or cheek on the ball and enable your whole body to relax (slump on the ball)
• Feeling the stretch through your lower back? If not you can walk up onto your toes and roll further over the ball
• Use this as a mobilizing stretch (dynamic) and sway from side to side, front and back and in circles... Do this slowly and carefully!!
• Getting off the bal: Walk your feet back until your knees hit the ground and push up off the ball with your hands

• Begin by sitting on the Exercise balll

• Walk your feet slowly forwards so the middle of your back is on the ball and your butt off it

• Keep your feet wider than shoulder width and in a sturdy position relax your head onto the ball (use your arms as stabilizes if needed)

• Increase the stretch by rolling backwards  using your feet to lift your body

• To increase further place the hands over the back of the head

• To exit the position walk your feet back to the front and roll your buttocks towards the floor

• Begin by lying on your back with your knees at 90 degrees to your body
• Ensure your shoulders are touching the floor and extand your arms outt o the side, flat and straight
• Feel the stretch all through the Lower back and take deep breaths in though the nose and out through the mouth
• Repeat for the other side of your body, hold for 20- 30 seconds

1. With the opposite side to where your legs are facing place your hand on 'something' (i use a table leg) to feel the stretch more
2. And/Or place your other hand on your knee and work the knees/legs towards the floor
3. Bring the knees closer to your upper body

• Begin laying flat on your stomach with your hand at your shoulders, ready in the Push Up position
• Take a deep breath in through your nose
• And SLOWLY (breathing out) rasie your Upper Body off the floor
• Go to a point where there is NO PAIN... This could be 10 centimetres or as much as 50... Depends on the person and there flexibility
• Take a couple of deep breaths in through your nose and out through your mouth and hold the posture for around 20 seconds
• Always ensure your eyes and head are looking forwards at the top of the posture.

Click Here To Print out your PNF/Dynamic Stretching Program