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Stretching the low back is not only good to improve flexibility of the low back; it also increases the blood flow to the muscle. Consequently this may result in a better recovery of a mechanical low back complaint. However always ask your healthcare professional  for more advice if this exercise is good for you.

Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map. 

 


Special note: This exercise is an effective stretch exercise for the hamstrings. Lie down on your back, take hold of your left leg and slowly bring it up vertically till you feel a stretch in the back of your leg, called the hamstrings. Hold this stretch for 15-20 seconds. Repeat this on the opposite side. Stretching in general should not be too powerful as this can have harmful effects. If you experience lower back pain or middle back pain, consult your healthcare professional  first before continuing with this exercise.

List of conditions which may benefit from this exercise

A diagnosis or exercise prescription for the following conditions can only be done by a medical doctor or your healthcare professional . This list has merely been given to discuss this with your therapist.

  • Mechanical low back pain, middle back pain, upper back pain, neck pain, pelvic pain.
  • Low back herniated disc, sciatica

General tips for lower back exercises

  1. Frequency: Stretching exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more exercises than daily is not always necessary. Please discuss this with your healthcare professional .
  2. Combine: Do not only do one exercise a time, but combine them with similar exercises to have a more powerful effect. As an average a total of 3-4 mobility exercises can be advised.
  3. Warming up: These low back exercises should preferably not be done within the first 5-10 minutes of getting out of bed in the morning. For example walking around or taking a shower is enough to promote blood flow and start up mobility. Hereafter gently starting with mobility exercises is possible.
  4. Low back pain: Pain is a warning signal, therefore never ignore pain. Mobility exercises should be done with care since this may worsen your complaint. Do not continue with this exercise if you experience low back pain, please ask your healthcare professional  for more information.
  5. Speed: Do not rush. This exercise should be done slowly.
  6. Stay alert: think about doing the exercise rather than performing the exercise automatically.
  7. Perform smooth and gentle: Avoid bouncing while slowly moving into the stretch.
  8. Wear comfortable clothes while exercising.
  9. Move freely: Always exercise on a clean and flat surface with enough space to move freely.
  10. Low back pain risk factors: Change your life style to prevent or minimize low back complaints. Having a poor posture is a major risk factor in developing low back pain problems. 

Did you know?

Back pain problems cost at least fifty billion dollars each year in America. healthcare professional  treatment can help people with low back pain. As a spinal expert they can advice you which exercise is suitable for your complaint.