If you are experiencing back pain, give these stretches and poses a try or use them as a reference after your chiropractic appointment.

Lower Back Injury Rehab Program

Hip Stretch 1

Hip Stretch 2


Quadriceps – Seated

Calf Stretches

#1 Calf

#2 Soleus – Knee Bent

Single Knee to Chest

Double Knee to Chest

Hip Flexor

1. Pull one knee to chest

2. Drop the other leg off the table

Prone Hip Rotations

Lay on stomach. Rotate each hip in and out.

Windshield Wipers

Lay on back. Rotate both knees left and right at the same time.

The Back Bridge

Lay on back. Raise hips up off table.

Dead Bug – Alternate Arm / Leg

Tighten stomach. Touch arm to opposite knee.

Prayer Stretch

Cobra Pose – Prone Push Ups

Back Extensions

Windshield Wipers – Feet Up

Raise feet off table. Rotate feet left and right.



Standing Knee Raises

Also called High Knees. Raise ’em high.

Standing Hip Extensions

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