Lower Back / Waist

Simple mobilising exercises to help many low back problems:

Always ask the osteopath at Daryl Herbert & Associates if these exercises are suitable for your situation.

Side Bending Movement:

Sit astride a chair, with your abdomen (stomach) facing the back of the chair: One hand holds the back of the chair, whilst the other hand stretches over to head to the opposite side. Keep buttocks and feet flat on chair & floor respectively. This movement is performed slowly and gently to reach a stretch point and is maintained for 3-­‐4 seconds to create further stretch. This is repeated 10 x to the left.

The similar movement is repeated to the opposite side 10x, movements best performed alternate sides one after the other. Movements should not be fast or bouncy!

Rotation Movement:

Sit astride a chair, with your abdomen (stomach) facing the back of the chair:

One hand holds the back of the chair, whilst the other hand reaches behind to one side. Keep buttocks and feet flat on chair & floor respectively. This movement is performed slowly and gently to reach a stretch point and is maintained for 3-4 seconds to create further stretch. This is repeated 10 x to the left.

The similar movement is repeated to the opposite side 10x, movements best performed alternate sides one after the other. Movements should not be fast or bouncy!

Flexion / Bending Forwards Movement:

Sit astride a chair, with your back facing the back of the chair, but sitting forwards from the back, feet apart and flat on the ground: Gently bend over forwards and downwards allowing arms & hands to hang downwards letting their weight stretch you out, hold for 3-5 seconds repeat 3-5 times.

All these exercises can be performed once or twice a day or once every other day depending on your own initial flexibility and what your osteopath suggests.

These exercises are designed to improve movement in the waist to mid area (up to the 'bra strap' level), which will definitely help to compensate and reduce pressure on the base of the low back.