Low Back Stretches

Hamstring stretch

Hold: 20 seconds

Reps: 5 times

Movement

Lift one leg to rest your heel on the chair with a very slight bend in your knee.

Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold.

Tip

Make sure to keep your back straight during the stretch.

Lower Trunk Rotation

Hold: 10 seconds

Reps: 5 times

Movement

Begin lying on your back with your feet flat on the floor and your arms straight out to your sides.

Lower your knees to one side, return to center, and repeat on the other side.

Sciatic Nerve Glide

Hold: 1-2 seconds

Reps: 10 times

Movement

Begin lying on your back with your knees bent and feet flat on the floor
Lift one leg off the ground so the thigh is vertical, and knee is bent. Grasp the leg behind your thigh.

Straighten the knee as much as possible while maintaining a vertical thigh, pointing your toes towards the ceiling as your straighten the knee.
Then, bend the knee to return to the starting position. Bend your ankle towards you as you bend the knee on the return.
Repeat as prescribed.

Tip

Make sure to keep your low back flat on the floor during the exercise.

You should not feel any pulling in your low back, behind the knee, or in your calf.

Piriformis stretch

Hold: 20 seconds

Reps: 5 times

Movement

Begin by lying on your back with your knees bent.

Cross one leg over the other so your ankle is resting on your opposite knee.

Pull your leg towards your chest until you feel a stretch and hold.