These gentle lower back stretches reduce back stiffness and improve spinal flexibility. This Physiotherapist guided stretching routine includes stretches for the muscles and joints of the lower back along with hamstring, buttock and hip flexor muscles to also help prevent lower back pain. These safe stretching exercises are suitable for beginners- intermediate general flexibility training rather that treatment for a specific lower back condition.

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Website: www.pelvicexercises.com.au

These lower back exercises include static stretches and mobility exercises for improving lower back flexibility. These stretches are performed lying down on a firm surface. This beginners stretching routine commences with lumbar rotations and pelvic tilts for mobility warm up.

The exercise routine then progresses through the following stretches for the lower back and surrounding muscles:
knee to chest hugs
hamstring stretches
bridging exercises
piriformis (buttock) stretches
single leg lower back rotation
lumbar extension exercises
hip flexor stretch
child's pose
deep breathing exercises and relaxation

Stretching exercises are recommended for healthy individuals 2-3 days/week (minimum). Static stretches should each be maintained for 10-30 seconds (1).

Reference
1. ACSM (1998) American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998; 30: 975–991

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