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.