Guided videos
Discover a series of back and lumbar stretches to relieve low back pain, decompress the spine and improve your everyday mobility. Each exercise is demonstrated in video by Charbel Kortbawi, osteopath in Paris 16.
The lower back concentrates tensions linked to sedentary lifestyles, stress and repeated efforts. Common low back pain affects nearly 80% of adults during their lifetime. Regular, adapted stretching is one of the most effective interventions to prevent and relieve chronic low back pain. Your osteopath in Paris 16 guides you through these essential exercises.
The exercises proposed below target the main muscles involved in low back pain: quadratus lumborum, iliopsoas, piriformis, hamstrings and paravertebral muscles. They complement our back strengthening and neck stretching exercises. They can be performed at home, on a mat, without any specific equipment.
Discover the demonstration videos below. Each exercise is explained step by step.
Lying on your back, gently bring both knees towards the chest, wrapping your arms around them. Rock slightly from side to side to massage the lumbar region. Ideal at the start or end of a session.
Targeted stretch of the lower lumbar region. Adopt a comfortable position and let gravity work for you. Breathe slowly and release a little more on each exhalation to deepen the stretch progressively.
Lying on your back, bring one knee towards the chest while keeping the other leg extended. Hold for 30 seconds then switch sides. Releases gluteal tension that often refers into the lower back.
Lying on your back, cross the right ankle over the left knee. Grasp the back of the left thigh and bring it towards the chest. Hold 30 seconds on each side. Very effective against sciatic pain of piriformis origin.
Kneeling, sitting on the heels, lean the torso forward while extending the arms far in front of you. Let the forehead touch the floor. Breathe deeply and let your lower back open up on each exhalation.
On all fours, hands under the shoulders and knees under the hips. On the inhale, drop the back and lift the head (cow); on the exhale, round the back and tuck the chin in (cat). Slow and controlled movement.
Global mobilisation movement of the spine aimed at restoring flexibility between each segment. Perform slow, fluid movements to progressively loosen the whole spine.
Lying on your back, knees bent, feet flat. Tilt the pelvis backwards by pressing the lower back into the floor, then release. This movement relieves lumbar tension and improves pelvic control.
Lying on your back, extend one leg towards the ceiling while keeping the other on the floor. Grasp the back of the thigh or calf and gently pull towards you. Flexible hamstrings reduce the strain on the lumbar spine.
Lying on your back, knees bent, feet flat. Contract the glutes and lift the pelvis until the knees, hips and shoulders are aligned. Hold for 2 seconds at the top, then lower slowly. Excellent for strengthening the glutes and stabilising the lower back.
Frequently Asked Questions
Yes. Regular, adapted stretching is part of international recommendations for the management of common and chronic low back pain. Stretches improve mobility, reduce muscular tension and decrease recurrence of pain.
During the acute phase of sciatica, avoid forced trunk flexion and favour unloaded positions (lying down). Piriformis stretches can relieve some sciatic pain, but an opinion from your osteopath in Paris 16 is recommended to adapt the programme to your situation.
Ideally in the morning to release the spine after the night, and in the evening to let go of accumulated tension. Avoid sudden stretches on a cold body — warm up briefly beforehand.
With regular practice (5 times a week), most people feel improved mobility and reduced tension within 2 to 4 weeks. Effects are cumulative and regularity is more important than intensity.