For visuals of each stretch to help relieve back pain, please refer to our PDF here.

Single Knee To Chest

Lying flat on your back, grab with both hands around one knee and gently pull knee up towards your chest. Hold 10 – 20 sec. Repeat 2-3 times on each side.

 

Piriformis Stretch

Lying flat on your back, grasp one knee with both hands and pull up towards opposite shoulder (i.e. right knee towards left shoulder).

Hold 10 – 20 sec. Repeat 2-3 times on each side.

 

Lower Trunk Rotation

Lying flat on your back with your knees bent up and feet resting on floor/bed, gently rock knees from side-to-side to induce rotation throughout lower back. Rotate to each side 10 times, holding 2-3 sec each direction.

 

Hamstring Stretch

Lying flat on your back, grab with both hands around the back of your knee/thigh and straighten your knee until a stretch is felt along the back of your leg. Hold 10 – 20 sec. Repeat 2-3 times on each side.

 

Hip Flexor Stretch

Lying flat on your back with your body towards one side of bed, let one leg hang off side of bed until a stretch is felt along the front of your thigh. Grasp opposite knee with both hands and pull up towards your chest. Hold 10 – 20 sec. Repeat 2-3 times on each side.

 

Prayer Stretch

Start on you hands and knees, sit back so buttocks rest on your heels.

Gently lean hands forward while keeping buttocks on heels. Hold 10 –

20 sec. Repeat 2-3 times.

 

All stretches should be performed in comfortable range. Avoid bouncing at end range and pushing into pain.