The Head & Jaw The Neck The Upper Back, Chest, & Ribs The Shoulder The Elbow, Wrist & Hand The Low Back, Abdomeb, & Pelvis The Hip The Knee The Leg, Ankle & Foot
GENERAL INFORMATION, STRETCHING, STRENGTHENING AND ERGONOMICS OF THE
THE LOW BACK & PELVIS

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Stretching

Low Back (Lumbar) Rotation
This is one of the most prescribed and effective exercises for low back pain and stiffness. It is quite a simple exercise but can be very effective. Simply lie on your back with your knees up (feet on the floor) and gently rock your knees side to side. Keep both feet on the floor at all times.


Floor Flexion Stretch
Lie on the floor, bring your knees up and hold them with your hands. Gently pull your knees close to your chest (you should feel a stretch through your upper and lower back). You can gently lift your neck to increase the stretch.


Seated Flexion Stretch
Ensure your legs are spread evenly apart and gently lean forward so you feel a stretch to your upper and lower back. Tuck your chin in for a stronger stretch.



Back Arch Stretch
Place your hands and knees on the floor as shown w Get onto the floor on all fours and gently arch your back up and then back down again.



Seated Twist & Side-bend
All exercises pictured below display a simple seated twist stretches for the upper, middle, and lower back. All can be performed on different angles to target different areas. Note that these can also be emulated from a standing position with similar effect.



Hanging Back Extension & Side-Bending
Please perform the hanging exercise gently and ensure the place you are hanging from is stable and able to hold your weight. Always ensure your feet are touching the ground. Find a stable bar (an alternative is to use a doorway) and hang from your hands. Your toes should be pointed backwards or to the side and you should stretch with your hips gently pushing towards the wall. The other pictures display alternative ways to stretch without hanging.


 


Fit Ball Stretch
Gently lie on the ball with both feet firmly planted on the floor and then lean backwards.


Floor Back Stretch
Lie down flat on the floor and gently stretch your back by pushing your hands up and away and pointing your toes down and away.


Gluteal Stretch
Your gluteal muscles work in many different directions so they need to be stretched in many different directions.
(1) The first image shows you lying on the floor and gripping your knee with one hand and stretching your hip across your body. You can gently place your hip in different angles and feel a different stretch each time.
(2) This picture shows a variation of gluteal stretch which shows lifting and twisting your leg up to your body and pulling your knee and leg towards the centre and towards your body.
(3) Lie flat on the floor, place one foot on your knee and the pull that knee up whilst looping your hands underneath and gently pull. This stretch is called the pretzel for obvious reasons.








Psoas Stretch
Place 1 knee on the ground and the other knee flexed to 90 degrees. Keep your body upright with your shoulders in line with your hips. Gently lean forward whilst keeping you head up.
Note: You can make slight adjustments to this stretch by raising your arm (on the side of the knee on the floor) over your head and bending away from that side.


Clam (Gluteal Strengthening)
Lie on your side with your knees bent (ankles together).Place your top hand on your gluteal area (as shown). Slowly bring your top leg up (knees coming away from each other) and feel for activation of your gluteal muscles. Hold a contraction for 15-30 seconds and then slowly drop your knee down.



Core Activation (Isometric TA/Abdominal)
The first and most important step in learning how to find these muscles properly and activate them (your osteopath will assist with this). Lie in a relaxed position with your knees up and feet on the floor. Gently contract your deep abdominal muscles by slowly bringing your tummy towards the floor then slowly release the contraction. There should only be a very slow movement (it is more of a muscle activation than a abdominal crunch).
Remember: continue to breath throughout the cycle.
Progression: Initially try and hold the contraction for 10 seconds and progress to 30 seconds. Commence with 10 repetitions 2 times per day and progress to 20 repetitions.


Side-Bending (Resistance Band)
Secure the band under your foot and in the hand on the same side (arm by your side). Gently side-bend away feeling resistance on the band side of your body and then return back to the starting position.


Pull Downs (Gym Equipment)
This exercised should initially be performed in the gym with supervision from a gym instructor for correct posture and technique prior to attempting it at home. Ensure your back is straight, knees at 90 degrees, and your feet are placed on floor.



Sit-Ups
Lie on your back with your arms across your chest and your knees bent and the balls of your feet placed on the ground. Commence the sit up by contracting your abdominal muscles first (draw your belly button into your spine) and then lift your neck followed by your upper back/shoulders up to the line of your knees. Then slowly drop back down again.



Oblique Crunches (Twisting Sit-Up)
Lie on your back. Bring your hands up to behind your ears. Commence the twist-up by contracting your abdominal muscles first (draw your belly button into your spine) and then lift your neck followed by your upper back/shoulders off the floor and slowly twist your upper body and elbow across your body.




Foam Roller Core Stabilisation
Your osteopath will go through the concepts of core stabilisation in consultation. These 3 exercises show the progression of core stabilisation exercises with the use of a foam roller. Note: this exercise can also be performed without a foam roller.
(1) Hands by your side: Activate your core then raise 1 leg and hold for 30 seconds and then place it back down and do the same with the opposite leg. Progress to 1-2 minutes then commence the next exercise.
(2) Hands above your head: Activate your core then raise 1 leg and hold for 30 seconds and then place it back down and do the same with the opposite leg. Progress to 1-2 minutes then commence the next exercise.
(2) Hands by your side both legs: Activate your core then raise both legs and hold for 30 seconds and then place it back down. Progress to 1-2 minutes.