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1
- Lie on your back
- Bring you knees together and draw them up towards you
- Place your hands over the top of your knees and gently pull them further up towards your chest- you should feel a comfortable stretch in your lower back
- Hold for 10 seconds and then return to the start position
- Repeat 10 times
2
- Lie on your back
- Contract your abdominal muscles by gently pulling them down towards your spine-do not hold your breath!
- Push down with your hands and feet and gently lift your bottom off the floor
- Hold for 10 seconds breathing normally at all times
- Repeat 10 times
3
- Lie on your back
- Keep your knees and ankles together throughout the exercise
- Slowly roll your knees to one side-try to keep your upper body still so that most of the movement comes from your waist down
- Once you feel a comfortable stretch in your lower back roll your knees to the opposite side
- Repeat 5 times on each side
4
Tight hamstring muscles (located at the back of your thigh) can contribute to low back pain-try this simple stretch
- Hold behind one knee with both hands
- Straighten your leg as much as is comfortable and then gently pull it towards your chest-feel the stretch down the back of your leg
- Hold for 10 seconds
- Repeat 3 times each leg
5
- Lie on your stomach, resting on your forearms
- Pushing through your forearms, slowly lift your chest off the floor until you feel a comfortable stretch in your lower back
- Ensure your head stays in line with your spine i.e. ‘keep looking down’
- Hold for 10 seconds then return to the starting position
- Repeat 10 times
Do not attempt any of these exercises if you are experiencing any of the following symptoms
- severe pain in any part of the body
- pain radiating into the buttocks and/or legs
- pins and needles and/or numbness in any part of the body including the genital area
- inability to pass urine/open bowls even when you feel the urge to
- severe pain on bending down/forward
- generally feeling unwell eg fever, sudden/unexplained weight loss etc
- severe pain at night
