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Stretches to Improve Your Lower Back Pain

In today's post, we will be talking about stretches to help with your lower back pain! These exercises are some of the most common stretches we prescribe to our patients to assist with managing their lower back pain. Check it out here!

These exercises all target a specific area which when tight and/or stiff can be a factor in our lower back pain. 1) Rib pull stretch:

Targets thoracic spine mobility. If we have limitations through here then our lower back tends to compensate as a result. Additionally, this stretch also stretches the glutes and adds a rotational element to the lower back. 2) QL stretch:

Our quadratus lumborum muscle is a deep muscle on either side of our lower back. Generally speaking, this muscle will tighten up to over-stabilise the lower back. Stretching here can help decrease tension in and around the lower back. 3) Hip flexors:

If tight and short, the hip flexors can pull the pelvis into anterior pelvic tilt, which can create a bigger arch in our lower back, causing further compression of the lower back joints. SN: The illiopsoas (hip flexors) attaches directly to the lower back, attaching to vertebral bodies of T12, L1-3 and thus when tight can directly pull on the lower back. 4) Glute stretch:

If tight, our glutes can posteriorly tilt your pelvis (tilt it backwards) which can influence the way your lower back moves in everyday life or when loaded, and can also compress the joints in our lower back. With all of these exercises, hold the stretch for 3x30 seconds each side, 2-3 a day. Hopefully these exercises help!

Our caring and friendly Chatswood, North Sydney and Sydney CBD Physio Team would love to help you out, so reach out to us if you have any questions.

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