Sciatica/Slip disc/Lower back exercises
Stretching exercises for lower back pain

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Back Muscle Exercises for Lumbar Disc Disease - Step 1-

1. Knee to chest stretch or Knee hugs :

Lie on your back with both the legs straight. Bend one knee at 90 degrees with heel on the floor. Place both hands behind the bent knee and pull it towards chest till you feel a stretch in the buttock. Maintain this position for 2 to 4 seconds. Repeat the same stretch with the other leg and alternately do 5 reps on each leg.

2. Knee Hugs :

Lie on your back, bend both the knees with heels on the floor. Pull both the knees towards the chest. Maintain this position for 2 to 4 seconds. Repeat the same stretch 5 times.

3. Back Flexion stretch :

• Lie on your back.
• Bend both the knees with heels on the floor
• Pull both the knees towards your chest.

If your spine specialist permits then simultaneously flex the head forwards until a comfortable stretch is felt across mid and low back. Maintain this position for 2 to 4 seconds. Repeat the same stretch 5 times

4. Trunk rotations :

• Lie on your back.
• Stretch your arms on the sides to create a T position
• Bend your knees to 90 degrees with feet on ground.

Keeping the palms and shoulders flat on the ground, lower the knees to one side of the body. Maintain this position for 10 seconds before switching to the other side. Repeat 10 times.

5. Supine twist exercises :

Lie on your back. Stretch your arms on the sides to create a T position. Bend your knees to 90 degrees with feet on ground. Lift both the feet of the ground and bring the knees towards the chest till the shins are parallel to the ground. Keeping the palms and shoulders flat on the ground, lower the knees to one side of the body. Maintain this position for 10 seconds before switching to the other side. Repeat 10 times

6. Piriformis muscle stretch :

Lie on your back with both knees bent and heels on the floor. Cross one leg over the other and rest the ankle on the bent knee. Gently pull the bent knee towards the chest until you feel a stretch in the buttock. Maintain this position for 10 seconds. Repeat 3 times on both sides