Here are the 4 basic stretches to do when you are suffering an episode of mechanical low back pain. Please consult with Margaret or Jamie if you have any concerns about whether they are right for your condition.

Bring one knee to the chest at a time. Hug both knees and gently rock side to side or in circles.

 

Core stability

1. Pull in abdomen flattening the low back into the floor

Pelvic tilt

2. Now lift tailbone about 2″ off the floor and hold for 5 seconds before slowly lowering down

 

Twist

Gently drop knees from right to left, keeping feet in the middle

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Alternative if more comfortable

 

 

 

 

Lift up slowly onto elbows, hold for 30 seconds, slowly lower again.

Lift up slowly onto elbows, hold for 30 seconds, slowly lower again.

Alternative

Alternative. Bend back only as far as is comfortable. Hold for 5 seconds.

3 Responses to The Four Basic Stretches
  1. WHAT A GREAT IDEA! I AM GOING TO ENSURE THAT I DO THESE EVERY DAY!

  2. Great! Thanks for posting this.


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