Physio Guided Lower Back Stretches for Beginners (15 Minute Routine)

These gentle lower back stretches reduce back stiffness and improve spinal flexibility. This Physiotherapist guided stretching routine includes stretches for the muscles and joints of the lower back along with hamstring, buttock and hip flexor muscles to also help prevent lower back pain. These safe stretching exercises are suitable for beginners- intermediate general flexibility training rather that treatment for a specific lower back condition.

#lowerbackstretches #exercisesforbeginners #WithMe

These lower back exercises include static stretches and mobility exercises for improving lower back flexibility. These stretches are performed lying down on a firm surface. This beginners stretching routine commences with lumbar rotations and pelvic tilts for mobility warm up.

The exercise routine then progresses through the following stretches for the lower back and surrounding muscles:
* knee to chest hugs
* hamstring stretches
* bridging exercises
* piriformis (buttock) stretches
* single leg lower back rotation
* lumbar extension exercises
* hip flexor stretch
* child's pose
* deep breathing exercises and relaxation

Stretching exercises are recommended for healthy individuals 2-3 days/week (minimum). Static stretches should each be maintained for 10-30 seconds (1).

Reference
1. ACSM (1998) American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998; 30: 975–991

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about

[stephym]

I carry around a toddler all days and I’ve been doing this daily for over a week and already feel so much better. Thanks so much

[lwatlinkline]

I'm working hard to counteract decades of sitting now that I've retired by working out every day and your video really helps when I overdo it. Thanks!

[justmek]

I am 220+ pounds 5 Foot 3 inches and I was looking for some stretches to do just to get started on my journey and this was so helpful. My lower back hurts so bad I know his leg stretches really helped. Thank you for keeping it simple and giving me a place to start I plan on doing this every day until it is easier and it’s crazy that this would be hard. Lol but it is pray for me.

[carollitster]

Just did these back stretches this morning for the first time and really felt the benefit of them. Thank-you Michelle for taking the time to do these videos. 🙏🏼

[gerhardfehners]

Hi Michelle. Love your website/videos and your way of talking us through the various exercises. I am 70 years of age and have been power walking for 4 years (in earlier years did some running) and wonder if you could suggest stretching exercises pre and post power walking. I PW for around an hour (four miles) three times a week. Recently I have been noticing my calves are tight for the first two miles and legs feel tired (heavy). Also I have noticed a very slight (low sound) snapping sound over the hip (snapping hip syndrome?). It has only just started and only happens a few times a day.

[joannayeung]

Thank you again for this. It is something gentle and achievable in 15 mins

[Suzemore]

I like your gentle tone and approach to the lesson. This is my first time doing your exercises and I'm going to do more!

[ibokeshola]

Thx for these back relaxing exercises which I do actually find very relaxing! My back's doing so much better 👍🏽. Loving your smooth Aussie accent and background music too 😌

[lynrule]

Thank you so much for these videos. I am finding your presentation so beneficial, not only for the exercises themselves but for your calming voice. I always feel much more relaxed and calm once I have finished your video.

[carldean]

This set of exercises has been very helpful for me. Thank you for posting!

[Dee-Lea]

Stand in one place a lot at my job. Also, I'm I skate fanatic, so I need open hips. Very good routine. 🧘‍♀️

[luciewiehahn]

Michelle I find your pace and calm voice perfect for pilates! I really look forward to the sessions and a recent hard knot in my neck was greatly relieved by your neck & shoulder exercises. Thank you so very much.

[stephym]

This video had changed my life. I have been having back issues on and off since I had kids and I have been doing this 2x for a few weeks and I almost have no pain anymore. Going to start strengthening soon. Thanks so much

[wiktoriakrzoska]

liam tried these stretches and he was the most flexible and bendy he has ever been it’s incredible we love you michelle you’re a saviour

[flsandye]

All I can say is THANK YOU THANK YOU THANK YOU!!!!

[Reddful]

Man I feel great. I don’t know why my lower back is always in a lot of pain. Ig because I don’t do this. Stretch! Thank you!

[ygw]

Ive been feeling so stiff this was perfect thank you <3

[vickygarnett]

This was really useful after a trapped nerve in my back last week. Is there anything you can do about the adverts, though, they made it very difficult to follow. I get you need the revenue, but maybe one at the beginning and end so as not to interrupt the routine?

[miraexsercisesk]

I always feel great after your stretches

[roniekigozi]

Just woke up and did these exercises movements with you. I feel good and I hope I regularly do these exercises with you for better results. Thanks so much for sharing with us