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5 stretches to ease lower back pain

5 stretches to ease lower back pain

Our Rochester Osteopaths share simple stretches to help to ease tension and pain in your lower back, mid-back, or upper back and shoulder.

These simple stretches can help to ease tension and pain in your lower back, mid-back, or upper back and shoulder.

Back pain is something that most of us will experience at some point, and it can range from niggling feelings to pain that prevents us from going about our daily lives. 

In addition to checking your posture, sleep, diet. hydration, bending/lifting, exercise...these 5 targeted stretches can help to ease lower back pain

*Please stop immediatly if pain increases and consult your GP or osteopath asap 


Child’s pose


Why: This stretch helps improve mobility of the spine while relaxing the muscles of the lower back. 

How: Begin on all fours. Sit your hips back while reaching out your arms forward until a mild stretch is felt in the back. Hold the stretch for 10 seconds, repeat 5 times.



Pelvic tilt


Why: This exercise (often called the "Bridge") will strengthen your hamstrings and your gluteus muscles.

How: Lie flat on your back with your legs bent and your feet flat on the floor and hip-width apart, arms by your sides. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Hold this for 5-10 seconds, lower down slowly, and repeat 5 - 10 times.




Knee to chest


Why: This is a really effective way to stretch the hamstrings and lower back.

How: Lie on your back with your legs flat on the floor. Gently one leg at a time bring both legs up, placing your hands over your knees to hold in place. Hold this for 30 seconds on each leg.




Shoulder stretch


Why: We’re certain this is one you’ve come across before, and it’s great for stretching out the shoulders and upper back. Start standing or seated.

How: Stand with the feet hip-width apart. Stretch the right arm out straight and bring it across the body, so that the hand points to the floor on the other side of the left leg. Bend the left arm at the elbow. Hook the left forearm under the right arm, supporting the right arm above the elbow. Use the left forearm to pull the right arm further in and across the body, stretching the back of the right shoulder. Hold this for 20 seconds, then repeat the stretch on the other side.



Cat-Camel Stretch


Why: This stretch helps maintain mobility of the spine while strengthening the back and abdominal muscles,.

How: Begin on all fours. Arch your back towards the ceiling and hold. Then arch your back towards the ground and hold. Hold each stretch for 5 seconds, repeat 10 times.



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