Lower Back Stretch and Strengthen
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Lumbar Rotation Stretches
Perform gentle rotational stretches to loosen up the lower back muscles and introduce flexibility into the spine.
Left Side Rotation
Right Side Rotation
Piriformis Stretch
Perform stretches targeting the piriformis muscle, a deep hip rotator that often contributes to lower back pain when tight.
Left Piriformis Stretch
Right Piriformis Stretch
Hamstring Stretch
Perform gentle hamstring stretches to alleviate tension in the back of the legs, which can contribute to lower back pain.
Left Hamstring Stretch
Right Hamstring Stretch
Pelvic Tilt Exercise
Perform anterior and posterior pelvic tilts to introduce gentle motion into the spine and strengthen core muscles.
Pelvic Tilt Series
Glute Bridge Exercise
Perform glute bridges to strengthen the gluteal muscles and lower back, improving overall lower back stability.
Glute Bridge Series
Bird Dog Exercise
Perform the bird dog exercise to improve core stability and strengthen the muscles supporting the lower back.
Bird Dog Series
- 💪Increased Spinal FlexibilityGentle rotational stretches help to increase flexibility in the spine, particularly in the lumbar region.
- 💪Muscle RelaxationThese stretches help to relax tight muscles in the lower back, reducing tension and discomfort.
- 💪Hip Rotator FlexibilityStretching the piriformis muscle improves flexibility in the deep hip rotators, which can alleviate lower back pain.
- 💪Sciatic Nerve ReliefLoosening the piriformis can help relieve pressure on the sciatic nerve, reducing associated pain and discomfort.
- 💪Improved Hamstring FlexibilityStretching the hamstrings can reduce tension in the back of the legs, which often contributes to lower back pain.
- 💪Pelvic AlignmentFlexible hamstrings can help maintain proper pelvic alignment, reducing strain on the lower back.
- 💪Spinal MobilityPelvic tilts introduce gentle motion into the spine, improving overall mobility in the lower back.
- 💪Core EngagementThis exercise helps engage and strengthen the deep core muscles that support the lower back.
- 💪Glute StrengtheningStrengthening the gluteal muscles helps support the lower back and improve overall posture.
- 💪Lower Back StabilityThis exercise enhances the connection between glutes and lower back muscles, improving stability.
- 💪Core StabilizationThe bird dog exercise enhances core stability, which is crucial for supporting the lower back.
- 💪Balance and CoordinationThis exercise improves balance and coordination, contributing to better overall body control.
What do I need to start this routine?