8 Minutes & 5 Stretches for your lower back

Do you or someone you know suffer from back pain? Well you’re not alone. In a National Health Survey released by the Australian Bureau of Statistics in 2014-15, 3.7 million Australians (16% of the total population) suffer from back problems. What’s also alarming is that it has been reported that a staggering 80% of the Australian population will have at least 1 episode of low back pain in their lifetime! What is important to remember however, is just because back pain is common, it does not make it normal. Any kind of pain is NOT normal.

There are many different causes of low back pain and whilst some of these causes are from serious health conditions such as inflammatory arthritis, fibromyalgia and spinal stenosis, majority of cases are due to mechanical, meaning they arise from injuries or stress to the structures specific to the joints, discs, soft tissues and muscles that act on the spine. Conditions such as disc herniations, sprains, strains, pregnancy, and decreased core muscle strength. These injuries are for the most part a result of poor posture, prolonged sitting and repetitive activities – unfortunately highlighted due to the more sedentary lifestyle today’s society is accustomed to. It is no secret that in today’s modern world of technology, we are spending more and more time sitting then our previous generations and this alone has seen a dramatic increase in the number of reported cases of low back pain.

So what can you do that will not only make you feel better, but also improve the health of your lumbar spine (aka your lower back)? Fortunately, there are some steps that you can do in the privacy of your own home, that won’t cost you a cent, don’t require taking any medications and are simple, time effective and stress free.

Knee to ChestKnee to chest exercise

  • Lie on your back with yourkneesbent and your feet flat on the floor.
  • Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 20 seconds.
  • Relax and lower the knee to the starting position. Repeat with the other leg.
  • Repeat 3 times with each leg.
  • To get more stretch, put your other leg flat on the floor while pulling your knee to your chest

Twist stretchTwist Stretch

  • Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles.
  • Lie on your back with your legs extended straight out.
  • Bend the right knee up and cross it over the left side of your body.
  • Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds.
  • Tighten your core muscles and rotate back to centre. Repeat three times on each side.

Cat/CowCat Cow Exercise for lower back

  • Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips.
  • Exhale and gently arch your spine whilst looking forward.
  • Inhale, tighten your core muscles and round your back, like a cat, taking your chin to your chest. Move slowly between movements and hold in each position for 10 seconds.
  • Repeat 10 times.

Kneeling Hip Flexor StretchKneeling Hip Flexor Stretch

  • Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
  • Shift your weight forward until you feel a stretch in your hip. Hold for 20 seconds, then repeat for your other side.
  • Repeat 3 times each leg




The Cobra StretchCobra Stretch

  • Lay on your stomach with your legs extended.
  • Place your hands on either side of your head with forearms and elbows flat on the floor.
  • Then slowly push your body upwards so your weight is leaning on your forearms, keeping your hips on the ground.
  • Once you get to the point where you can feel your abdominals and lower back gently stretching, hold for ten seconds.
  • Slowly return back to the resting position and repeat five times.


If your lower back pain is becoming unmanageable, call our team and we can point you in the right direction for appropriate treatment and advice, with one of our Chiropractor’s, Physiotherapist’s or Exercise Physiologist.