Low Back Exercises

Osteopathic prescribed exercises for low back pain

Cat and Camel Exercise:

Start by going to your hands and knees into a “table pose”, your hands should be under your shoulders and your knees under your hips.

Then arch your back and tuck your tummy in, hold for 5 secs.

Then bring your back downwards and make a reverse arch with your back, hold for 5 secs.

Repeat the up and down movement 10 x up and 10x down

Then lean back onto your heels into “child pose” and hold for 20 secs.

Hip Adduction stretch and Low back stretch:

Lie on you back and pull one knee using the opposite hand, slowly pull until your leg is 90 deg to the floor- hold for 30secs, repeat 3x each side- do not go beyond your pain tolerance.

Plank Pose

plank pose
Plank Pose

 Child Pose

 

child pose
Child Pose