1. Knee-Chest Stretch Hip Flex Stretch Bridging Piriformis Stretch
DR VILASH BOODHOO CHIROPRACTOR GENTLE LOWER BODY STRETCHER Indicated for mechanical lower back pain, spondylosis, minor disc lesions, lumbar strain, muscle spasms, general back mobility…
Knee-Chest Stretch
Hip Flex Stretch
Bridging
Lie on your back & pull both knees to your chest until you feel a gentle stretch in your lower back. Hold this position for 20 seconds. Rest for 3 seconds. Do this 3 times.
Lie on your back with both knees bent and feet flat on the floor/bed. Hug one knee for 20 seconds. Repeat with the other leg. Do this three times on each side.
Lie on your back with both knees bent and feet flat on the floor/bed. Arms to your side. Raise your buttock from the floor, arching your back. Hold up for 5 seconds. Rest for 3 seconds. Repeat 5 to 8 times.
Piriformis Stretch
Lie on your back with both knees bent. Cross one knee over the other . Pull the top knee to the opposite shoulder. Hug under the bottom knee to make the stretch easier. Hold for 20 seconds. Repeat x 3 on each side

2. Cat Stretch Hip Extension Back Extensions Hamstring stretch
Lie on your tummy or stand straight with knees locked. Arch your back backwards contracting your lower back muscles. Use your arms for support. Hold this position for 5 seconds. Rest for 3 seconds. Do this 8 times.
Lie on your tummy. You can lie on a pillow for comfort. Lift one leg up with knee straight. Hold for 5 seconds. Rest for 3 seconds. Repeat with the other leg. Do this 5 to 8 times on each side.
On your hands and knees tuck in your chin and arch your back. Hold for 5 seconds & rest for 3 seconds. Repeat x 8. Avoid if diagnosed with ruptured disc!!!
Hamstring stretch
Lie flat on your back with one knee bent. Lift up the other leg keeping the knee straight.
Use a towel to pull your foot toward you, feeling a stretch behind your thigh and leg.
Hold for 20 seconds. Repeat 3 x on each side. Avoid during early stages of
Sciatica or pinched nerve.
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