Back stretching exercises mobilise the lower back. Here we explain some important exercises for preventing and treating back pain.
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Lower Back Stretch
Teaching Points
- Lay on the floor on your back
- Bring your knees up to your chest and use your arms to pull them in further
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
Latissimus Dorsi
Teaching Points
- Stand upright with your arms above your head
- Reach up as high as possible
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
- Back muscle strain
Latissimus Dorsi II
Teaching Points
- Kneel on the floor
- Lean forwards with the arms outstretched as far as possible and hands on the floor
- Push your buttocks down towards your feet keeping your hands still
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
- Back muscle strain
Back Arch
Teaching Points
- On all fours on the floor, arch your back up as high as possible
- Hold for between 10 and 30 seconds then relax.
- This can also be done with the back slump
Muscles Stretched
Related Injuries
- Back muscle strain
- Lower back pain
Back Rotation
Teaching Points
- Stand upright with your arms folded across your chest
- Rotate your shoulders around to one side
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
- Back muscle strain
- Lower back pain
- Abdominal strain
Back Slump
Teaching Points
- Kneel on all fours and let your back slump down as if trying to get the navel to the floor
- Hold for between 10 and 30 seconds
Muscles Stretched
Related Injuries
- Back muscle strain
- Lower back pain
