Back Extension Stretches

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy Back Extension WorksheetThis video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs. Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back. 

Next try some gentle rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 30 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. If you need more of a stretch, then you can bring your top leg up and over to rotate your whole lower body to one side and then the other. This will be done for 30 seconds, 3 times on each side.

The last one can be performed standing up. Put your hands on your hips and lean back. Try not to bend your knees, just at your lower back. Again, this will be done for 30 seconds, 3 times. 

These stretches should not hurt. If they hurt, you are either pushing too hard, or not exactly doing it right. If there is sharp pain with any exercises or stretches, stop immediately and talk with your doctor or therapist.

 

DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

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