The lower back plays a major role in your day-to-day life, and it can become strained over time. If your lower back is stiff or sore, the chiropractors at Health & Wellness Clinic can treat and adjust it to ease your pain. In addition, Dr. Hendricks and Dr. Rollins may recommend some at-home stretches and exercises for your lower back.
By combining professional care at our practice with at-home treatment, you can experience significant pain relief. We invite you to contact us at 801-784-4807 to learn more about our services in Layton, Utah, and to set up your appointment with our caring team.
Lower Back Stretches
140 Knee to Chest – Double – Spine
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- Lie on your back with your knees bent
- 2. Bring your knees to your chest and grab the back of your thighs
- Use your arms to bring your knees towards your chest
- Hold for 4 seconds
Do 2 sets of 3 reps
238 Abs – Straight – Arms Across Chest
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- Lie on your back with your knees bent
- Fold your arms across your chest, each hand reaching for the opposite shoulder
- Curl your chest up and towards your knees
Do 2 sets of 3 reps
330 Bridge – Spine
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- Lie on your back with your knees bent
- Roll your hips and tighten your abdominals
- Raise your buttocks up while keeping the abdominals tight
Do 2 sets of 3 reps
315 Supine Arm – Leg Raise – Alternating
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- Lie on your back with your knees bent
- Roll your hips and tighten your abdominals
- Alternate raising your arm and the opposite leg up
Do 2 sets of 3 reps
220 Prone on Elbow Stretch
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- Lie on your stomach with a pillow under your stomach
- Use your arms to raise up onto your elbows
- Make sure to keep your stomach on the pillow
Do 2 sets of 3 reps
296 Quadruped – Arm/Leg Raise – Alternating
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- Place your hands and knees on a level surface
- Roll your hips to find your neutral spine position
- Alternate raising your arm and the opposite leg
Do 2 sets of 3 for each side
206 Cat/Camel
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- Place your hands and knees on a firm, level surface
- Arch your back and return to a neutral or straight position
- Sag your back and return to a neutral or straight position
- Alternate arching and sagging your bag, returning to a neutral or straight position between each one
Do 2 sets of 3 reps
219 Prayer Stretch – Quadruped
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- Place your hands and knees on a firm surface
- Slowly lean back and round your back to sit on your heels
- Feel a stretch to your back
- Hold for 4 seconds
Do 2 sets of 3 reps
116 Squats – Wall Slides
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- Place a towel between your back and the wall. Stand about a foot’s distance out from the wall
- Lower your body by bending your knees, but keep your knees behind your toes
Do 2 sets of 3 reps
222 Trunk Extension Stretch – Standing
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- Stand with your feet shoulder width apart
- Place your hands on your lower back
- Slowly bend backwards at your waist
- Hold for 4 seconds
Do 2 sets of 3 reps
223 Trunk Flexion Stretch – Seated
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- Sit in a chair with your feet flat on the floor
- Slowly bend forward to feel a stretch in your back
- Attempt to bring your shoulders directly over your knees
- Hold for 4 seconds
Do 2 sets of 3 reps
226 Trunk Rotation Stretch – Seated
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- Sit in a chair with your feet flat on the floor
- Rotate your trunk to the left
- Grab the left edge of the chair with your right arm, reaching across your chest
- Feel a stretch in your upper back
- Hold for 4 seconds
- Repeat for the other side
Do 2 sets of 3 reps for each side
224 Trunk Rotation, Knees Together Stretch – Supine
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- Lie on your back with your knees bent
- Bring both knees to one side, and then the other
- Be sure to keep your upper body flat on the floor while rotating your knees
Do 2 sets of 3 reps
142 Piriformis Stretch – Quadruped
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- Place your hands and knees on a flat surface
- Bring your involved leg across in front of your other knee
- Slowly sit back so that your involved knee is directly under the opposite shoulder
- Feel a stretch in your buttocks
- Hold for 4 seconds
Do 2 sets of 3 reps for each leg
129 Adductor Stretch – Supine
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- Lie on your back with your knees bent
- Cross one leg over the other so that your involved ankle is resting on the other knee
- Use your hand to push down on your raised knee
- Feel a stretch to the inside of your thigh
- Hold for 4 seconds
Do 2 sets of 3 reps for each leg
134 Hamstring Stretch – Towel – Oppo. Leg Bent
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- Lie on your back with your knees bent
- Raise your involved leg
- Place a towel over the sole of your foot and straighten your leg
- Feel a stretch to the back of the thigh
- Hold for 4 seconds
Do 2 sets of 3 reps
221 Prone on Hands Stretch
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- Lie with a pillow under your stomach
- Raise up onto your hands, keeping your arms straight
- Make sure to keep your stomach on the pillow
- Hold for 4 seconds
Do 2 sets of 3 reps
67 Quadricep Stretch – Prone
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- Lie flat on your stomach with your legs straight
- Bring the heel of your involved leg towards your buttocks
- Grasp your ankle with your hand
- Feel a stretch to the front of your thigh
- Hold for 4 seconds
- Repeat for both legs
Do 2 sets of 3 reps for each leg
The Health and Wellness team hopes that you find relief from these lower back stretches and in-office chiropractic treatment. For more questions on lower back stretches and exercises, contact our office.