Basic Back Exercises
Basic Back Mobilising Exercises
1. Butterfly Twist Stretch
Lie on your back with your head resting on a pillow. Your knees should be bent and your
feet flat on the ground. Bring your hands behind your head and let the elbows fall out
toward the ground. Slowly lower your legs to one side until you feel a gentle stretch and
hold the position. Return to the neutral position and repeat on the
other side. Keep your knees together during the movement.
2. Pelvic Tilt
Lie on your back with your knees bent. Activate your lower abdominals (transversus
abdomini) by bringing your belly button inward and by activating your pelvic floor muscles
20 to 30% of maximal contraction. Maintain a steady abdominal breathing while tilting your
pelvis and flattening your back to the ground. Return slowly to the initial position and then
arch your back, tilting your pelvis in the opposite direction. Return to neutral and repeat.
3. Lumbar Extension
Lie on your stomach with your elbows on the floor and the chin tucked in or resting in your
hands.
Relax both your back and buttock muscles and maintain the position.
Your hips must be touching the floor.
4. Double Knee to Chest
Lie on your back. Pull both knees to your chest with your hands behind the thighs until a
comfortable stretch is felt in the lower back. Hold the position.
5. Partial Crunches
Lie on your back with your knees bent and your feet flat on the floor.
Tighten your stomach muscles and flatten your back against the floor. Place your arms
behind your head so that they are in contact with it, but not pulling on it.
Tuck your chin in and lift your head and shoulders up, bringing your elbows closer to your
knees. Don't hold your breath. It helps to breathe out as you lift your shoulders up.
Lower back your head and shoulders.
Then do the same but come up and across to the opposite knee.
6. Glute Bridge w/ Spine Curl
Start in crook lying. Lift yourself up, peeling one vertebra at a time until your thighs are
about on a straight line with your torso.Lower yourself on the floor doing the reverse
motion of putting down one vertebra on the ground at a time. Do not lift the head off the
floor.
7. Cat and Dog Stretch
Start on all fours with your back straight, hands under the shoulders and knees under the
hips.
To do the dog stretch, slowly inhale and let the belly fall toward the floor to arch the back
and extend the head at the same time.
To do the cat stretch, slowly exhale, round the back and tuck the chin to the chest.
Alternate between these two positions slowly.
8. Stretching Side Bend
Stand straight up against the wall. Have feet a hip's width apart and look directly ahead of
you.
Lift one arm up above your head and slowly bend sideways while reaching down with the
opposite hand, until you feel a stretch at the side of your trunk. Keep your back and
shoulders against the wall.
Slowly return to initial position. Do each way.
9. Trunk Side Bend
If you can not stand easily you can do this one sitting in a chair.
Bend your trunk sideways each way reaching down with your hand as far as you can.
10. Seated Lumbar Stretch
Sit at the edge of a chair and bend forward at the hips towards the floor to stretch the
lower back.
Hold the position for the recommended time.
11. Sciatic Nerve Glide
Lie on your back and lift the involved leg to 90 degrees, keeping the knee bent. This will be
the starting position.
Keeping the foot relaxed, extend the knee without moving the thigh.You may want to hold
just behind the knee.
When the knee is extended at its most, actively pull the toes toward your shin. When you
reach the point where you feel a pulling sensation along your leg, let go and return to the
starting position and repeat.
12. Neural Mobility SLR
Lie on your back and hold your knee of the affected side from behind with both hands and
pull it towards your chest.
Gently straighten your leg by lifting your foot towards the ceiling until a light stretch is felt
while keeping your buttocks to the ground.
Slowly return to the initial position.
13. Single Leg Glute Bridge
Start on your back with knees bent. Lift your bottom and hold in the air then try and
straighten out one leg. Keep pelvis steady and level with no twisting. This helps build core
stability
Do on both sides.
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