Gentle Mobilisations for Lower Back

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These gentle back stretches will help you to gently mobilise your spine to progressively improve your range of movement.

On all four, first stretch your lower back up and round then relax and extend your back.

Repeat 10 times.

Lying on your back with your arms in a T-position and knees bent towards the ceiling.

Slowly roll both your legs from side to side without touching the floor.

Repeat 10 times.

Lying on your back with one leg bent.

Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. Then reach with the other arm to the opposite side looking in the same direction. You will feel the stretching in your lower back and bottom. Hold approx. 20 secs. – relax.

Repeat 3 times.

Lying on your back with knees bent. Put your hands on top of each other under the small of your back stabilising the upper of the vertebrae to be mobilised.

Let the weight of your lower back and pelvis press on your hands. Hold approx. 20 secs.

Repeat 3 times.


Bend sideways at the waist.

Repeat 2 times.

Sit on a chair with your legs apart and feet firmly on the floor. Hold a stick behind your neck as shown in the picture.

Twist your upper trunk from side to side. Let your head follow the movement.

Repeat 10 times.