The lower back plays a major role in our day-to-day life, and it can take a lot of strain. If your lower back is sore, our chiropractors at Health & Wellness Clinic can treat and adjust your back to ease your pain. In addition, Dr. Hendricks and Dr. Rollins may recommend some at-home stretches and exercises for your lower back. By combining professional treatment at our practice with at-home treatment, you can experience more significant and constant pain relief. We invite you to contact us at 801-544-4333 to learn more about our lower back stretches and exercises in Layton, Utah, and to set up your appointment with our caring team.

140 Knee to Chest – Double – Spine

  1. Lie on your back with your knees bent
  2. 2. Bring your knees to your chest and grab the back of your thighs
  3. Use your arms to bring your knees towards your chest
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

238 Abs – Straight – Arms Across Chest

  1. Lie on your back with your knees bent
  2. Fold your arms across your chest, each hand reaching for the opposite shoulder
  3. Curl your chest up and towards your knees
  4. Do 2 sets of 3 reps

330 Bridge – Spine

  1. Lie on your back with your knees bent
  2. Roll your hips and tighten your abdominals
  3. Raise your buttocks up while keeping the abdominals tight
  4. Do 2 sets of 3 reps

315 Supine Arm – Leg Raise – Alternating

  1. Lie on your back with your knees bent
  2. Roll your hips and tighten your abdominals
  3. Alternate raising your arm and the opposite leg up
  4. Do 2 sets of 3 reps

220 Prone on Elbow Stretch

  1. Lie on your stomach with a pillow under your stomach
  2. Use your arms to raise up onto your elbows
  3. Make sure to keep your stomach on the pillow
  4. Do 2 sets of 3 reps

296 Quadruped – Arm/Leg Raise – Alternating

  1. Place your hands and knees on a level surface
  2. Roll your hips to find your neutral spine position
  3. Alternate raising your arm and the opposite leg
  4. Do 2 sets of 3 for each side

206 Cat/Camel

  1. Place your hands and knees on a firm, level surface
  2. Arch your back and return to a neutral or straight position
  3. Sag your back and return to a neutral or straight position
  4. Alternate arching and sagging your bag, returning to a neutral or straight position between each one
  5. Do 2 sets of 3 reps

219 Prayer Stretch – Quadruped

  1. Place your hands and knees on a firm surface
  2. Slowly lean back and round your back to sit on your heels
  3. Feel a stretch to your back
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

116 Squats – Wall Slides

  1. Place a towel between your back and the wall. Stand about a foot’s distance out from the wall
  2. Lower your body by bending your knees, but keep your knees behind your toes
  3. Do 2 sets of 3 reps

222 Trunk Extension Stretch – Standing

  1. Stand with your feet shoulder width apart
  2. Place your hands on your lower back
  3. Slowly bend backwards at your waist
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

223 Trunk Flexion Stretch – Seated

  1. Sit in a chair with your feet flat on the floor
  2. Slowly bend forward to feel a stretch in your back
  3. Attempt to bring your shoulders directly over your knees
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

226 Trunk Rotation Stretch – Seated

  1. Sit in a chair with your feet flat on the floor
  2. Rotate your trunk to the left
  3. Grab the left edge of the chair with your right arm, reaching across your chest
  4. Feel a stretch in your upper back
  5. Hold for 4 seconds
  6. Repeat for the other side
  7. Do 2 sets of 3 reps for each side

224 Trunk Rotation, Knees Together Stretch – Supine

  1. Lie on your back with your knees bent
  2. Bring both knees to one side, and then the other
  3. Be sure to keep your upper body flat on the floor while rotating your knees
  4. Do 2 sets of 3 reps

142 Piriformis Stretch – Quadruped

  1. Place your hands and knees on a flat surface
  2. Bring your involved leg across in front of your other knee
  3. Slowly sit back so that your involved knee is directly under the opposite shoulder
  4. Feel a stretch in your buttocks
  5. Hold for 4 seconds
  6. Do 2 sets of 3 reps for each leg

129 Adductor Stretch – Supine

  1. Lie on your back with your knees bent
  2. Cross one leg over the other so that your involved ankle is resting on the other knee
  3. Use your hand to push down on your raised knee
  4. Feel a stretch to the inside of your thigh
  5. Hold for 4 seconds
  6. Do 2 sets of 3 reps for each leg

134 Hamstring Stretch – Towel – Oppo. Leg Bent

  1. Lie on your back with your knees bent
  2. Raise your involved leg
  3. Place a towel over the sole of your foot and straighten your leg
  4. Feel a stretch to the back of the thigh
  5. Hold for 4 seconds
  6. Do 2 sets of 3 reps

221 Prone on Hands Stretch

  1. Lie with a pillow under your stomach
  2. Raise up onto your hands, keeping your arms straight
  3. Make sure to keep your stomach on the pillow
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

67 Quadricep Stretch – Prone

  1. Lie flat on your stomach with your legs straight
  2. Bring the heel of your involved leg towards your buttocks
  3. Grasp your ankle with your hand
  4. Feel a stretch to the front of your thigh
  5. Hold for 4 seconds
  6. Repeat for both legs
  7. Do 2 sets of 3 reps for each leg