Lumbar Spine Exercises
Printable Exercise Instructions (PDF format)
Click here to view/print instructions.
These lumbar spine exercises are designed to help relieve lower back pain, reduce stiffness, and improve range of motion. If you are suffering from sciatica or chronic back aches, performing these gentle stretches daily can help support your chiropractic adjustments.
Tips for Best Results with Lumbar Exercises
To get the most out of these lower back stretches, consistency is key. Here are a few tips to help you heal faster:
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Stay Hydrated: Your spinal discs require water to stay spongy and absorb shock.
Drinking plenty of water helps maintain the height and health of your discs. -
Listen to Your Body: A feeling of gentle stretching is good, but sharp pain is a warning sign. If you feel sharp pain, stop immediately and contact our office.
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Warm Up First: It’s often easier to stretch muscles that are warm. Try doing these exercises after a hot shower or after applying a heating pad for 10-15 minutes.
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Don’t Bounce: When stretching the lumbar spine, use slow, controlled movements. Bouncing can cause muscles to tighten up in defense, which is the opposite of what we want.