Exercise: Four Guided Stretches for Acute Low Back Pain

With Nicole Gros, MPT

These four exercises/stretches can generally be performed while you are experiencing acute low back pain. Movement is key to getting your acute low back pain feeling better and back to baseline. 

You should aim to perform these exercises daily aiming for 3 sets each day. 

Nicole Gros, one of our in-house Physiotherapists, demonstrates how to perform each low back exercise with guided instructions.

Equipment

  1. Mat of your choice for comfort.

Exercise 1: The Pelvic Tilt

Instructions

Step 1:  Lie on your back with your knees bent and feet flat on the floor.

Step 2:  Arch your low back up and off the mat, tilting your pelvis anteriorly. 

Step 3:  Return to your starting position. 

Step 4:  Press your low back into the mat in the opposite direction, tilting your pelvis posteriorly. 

Step 5:  Repeat this motion of rocking your pelvis while moving through a comfortable range of motion.

(Aim to complete 15 reps per side for 2 sets, 3 times a day)

Stretches for Acute Low Back Pain

Exercise 2: Lower Trunk Rotation (Bent Knee Fallouts)

Instructions

Step 1:  Lie on your back with your knees bent. 

Step 2:  While keeping your knees together, gently move your knees to one side then reverse directions. 

Step 3:  Allow your spine to rotate as you move through a comfortable range of motion. 

(Aim to complete 15 reps per side for 2 sets, 3 times a day)

Exercise 3: Double Knee to Chest Stretch

Instructions

Step 1:  Lie on your back with your knees bent. 

Step 2:  Gently hold and pull your knees up towards your chest. 

Step 3:  Hold for 20-30seconds breathing normally. 

(Aim to complete 3 reps of 20-second holds, 3 times a day)

Exercise 4: Single Knee to Chest Stretch

Instructions

Step 1:  Lie on your back with knees bent with one foot flat on the ground. 

Step 2:  Gently raise one leg up towards your chest and hold for 20-30seconds. 

Step 3:  Repeat with your other leg. 

(Aim to complete 2 reps of 20-second holds, 3 times a day)

For more information or to book with Nicole Gros for your own assessment and treatment plan, click here.

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