Lower Back Stretches & Exercises
Download PDF
Lower back pain is the most common musculoskeletal injury experienced worldwide, with about 4 out of 5 people experiencing back pain at some point in their lives. The pain can range from mild to severe and can be caused by many factors, including muscular strain, arthritis, disc problems, structural abnormalities, fractures, or tumours. It is important to have your pain assessed by a health professional to determine the cause.
Most often, low back pain is a result of a muscular sprain/strain and can be resolved with rest and stretching, along with physical therapies. Having a strong core and back can prevent you from experiencing back pain in the first place. Try these exercises and stretches to help manage and prevent lower back pain.
A safety reminder:
Stop if you feel any pain. Discomfort is normal, but sharp pain is not. If you experience sharp pain, stop right away and check with your doctor or physiotherapist. If you have a history of surgery, injury, or a lot of pain in your lower back, check with your doctor before trying these stretches.
Now, let’s get to the movements!
Stretches:
- Child's pose. Watch the demonstration video here.
- Knee to chest. Watch the demonstration video here.
- Spinal Twist. Watch the demonstration video here.
- Cobra. Watch the demonstration video here.
Exercises:
- Cat-cow. Watch the demonstration video here.
- Bird-dog. Watch the demonstration video here.
- Hip bridge. Watch the demonstration video here.
- Good mornings. Watch the demonstration video here.
Repeat these stretches and exercises weekly to prevent and manage lower back pain!
Writer: Amy McKeown, Health Promotion Coordinator
