Low Back and Hip Series

Suffering from low back or hip pain that’s sidelining you from your daily activities? Dr Oertel recommends the following stretches to help you get relief.

Deep Lumbar Stretch

This stretch is an excellent way to stretch the muscles of the lower back.

• To stretch these muscles, lie on your back on the floor, feet together, and your arms out to the side.
• Shift your pelvis slightly to the left, before rotating to the right while bending your knees. At the same time, look to the left. You will feel a stretch along the side of your left low and mid back. Hold this position for up to 1 minute.
• Use your right hand to push your knees back to neutral when you return to your original starting point.
• Repeat the stretch on the other side.
• Dr Oertel recommends up to 3 sets on each side.
• You should only feel a stretch.

Lumbar Flex

This is an excellent stretch for lower back pain.

• To do this stretch, lie on your tummy, with your forearms parallel to the floor, elbows bent.
• Raise yourself up from the floor, extending your elbows to 90 degrees as you breathe in.
• Raise yourself down again as you exhale. Repeat this 5 to 10 times.
• To increase the stretch, lie on your tummy, with your forearms parallel to the floor, elbows bent.
• Raise yourself up from the floor, extending your elbows past 90 degrees to almost full extension as you breathe in.
• Raise yourself down again as you exhale. Repeat this 5 to 10 times.
• You only want to feel a stretch in your low back on extension with both.

Piriformis Stretch

This stretch is great for buttock, leg and foot pain while sitting for long hours at a desk or driving.

• To stretch this muscle, sit on a chair with your feet slightly apart.
• Use your left hand to place your right ankle on top of your left knee.
• While holding this position, lean forward, keeping your upright posture as you stretch forward. Hold this position for up to 1 minute.
• You only want to feel a stretch in the buttocks, back and legs.
• Repeat the stretch on the other side.
• Dr Oertel recommends up to 3 sets on each side. You only want to feel a stretch.

QL Stretch

This stretch is an easy way to stretch those low back muscles when you have low back pain.

• To stretch these muscles, stand upright with your arms to your side.
• Bend to your right, running your right hand down your right leg until you feel a stretch on your left lower back.
• You can increase the stretch by lifting your left rib cage upward with your left hand. You will feel the stretch intensity. Hold this position for 1 minute.
• Repeat the stretch on the other side.
• Dr Oertel recommends up to 3 sets on each side. You only want to feel a stretch.

Winded Spine

This is an excellent stretch for the muscles of the low back after sitting at your office desk for many hours.

• To do this stretch, move slightly forward in your office chair.
• Turn to your right and hook your right forearm around the back of your chair.
• Place your left hand on the outer part of your right knee.
• While sitting in this position, rotate further to the right, while keeping your knees facing forward with your left hand. You should feel a stretch in the lower back. Hold this position for up to 1 minute.
• Repeat to the other side.
• Dr Oertel recommends up to 5 sets on each side. You want to feel your muscles stretching only.

Low Back and Hip Series Rhapsody’s Chiropractic and Wellness | 09 217 3693