Wellness Articles

4 Stretches for the Lower Back

Dr. Serne demonstrating low back stretch

It is a common misconception that if your lower back is hurting, you should stretch it.  Although this is often true for a lot of lower back ailments, it is not the case for all.  Please DO NOT attempt these stretches if you have low back pain that has not been diagnosed!

1.  Child Pose

This is a great pose designed to stretch out the paraspinal muscles (the muscles that run along side your spine).  Ensure that the buttocks is as close to the heels as possible to maximize the effect of this stretch.  However, know your limits and don’t push your body beyond what it is capable of!

2.  Double Sided Spinal Twist

Low back stretch demonstrated by Vancouver Chiropractor

I find this a great stretch for the lower back.  I never recommend that patients attempt to do a single leg twist as they will often malposition themselves and cause pinching of their SI joint.  If you find it challenging to lower both knees to the floor, stack some pillows under them so that you can ease into the stretch.

3. Hamstring Wall Stretch

best hamstring stretch for low back

One of my favourite stretches as it is a very gentle stretch for the hamstrings, and the lower back is in a neutral positon while  esting on the floor.  It also allows for one to see if the legs are different lengths when they rest against the wall so you can correct for it.

4.  Glut Cross Over Stretch

Dr Serne demonstrating glut med stretch

When doing this stretch, make sure you hug your leg tight to the chest to maximize the stretch.  You should feel the stretch right behind the hip of the leg that is crossed over, but often in other locations as well.

The above stretches can be modified to your individual needs, so please ensure that speak to your health care provider prior to attempting any of them.

Have a great week!

Dr. Crysta Serné

Chiropractor and owner of Vitality Clinic


*If you have an injury, or have never attempted to perform these stretches before, please consult with your health care provider.  Vitality Clinic and Dr. Crysta Serné accepts no responsibility.

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