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Lumbar Spine exercises.

Lower back exercises and stretches to strengthen the lumbar region, reduce pain, and support spinal stability.

Overview

The lumbar spine bears most of the body's weight and is a common source of discomfort, especially for people who sit for long periods or perform repetitive lifting. These exercises target the muscles that support the lower back, including the erector spinae, multifidus, and quadratus lumborum. A combination of gentle stretching and strengthening helps maintain flexibility while building the stability needed to protect the lower back during daily activities. Start slowly and increase repetitions as comfort allows.

Videos

Downward Dog

Upward Dog

Cat Camels

Baby Cobra

Quadriped Leg Extension

Common questions about lumbar spine exercises

Are these lower back exercises safe during a flare-up?
During a sharp flare-up, start only with movements your practitioner has cleared. Cat-camel and gentle extension drills are often used early, but suitability depends on your assessment findings.
How soon should lumbar exercises feel better?
Many people notice easier movement within a few sessions when the right exercises are matched to their presentation. Persistent or worsening pain should be reassessed at the clinic.
Should I stretch or strengthen my lower back first?
It depends on whether stiffness, weakness, or motor control is the main driver. Merivale practitioners usually combine both after an assessment rather than guessing from symptoms alone.

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Thoracic Spine & Chest

Exercises for the mid-back and chest to improve posture, reduce stiffness, and restore thoracic mobility at home.

Core

Core strengthening exercises to support the spine, improve balance, and reduce the risk of back injury during daily activity.

Hips & Glutes

Hip and glute exercises to improve flexibility, reduce tightness, and support lower body mechanics for desk workers and athletes.

Upper Limb

Shoulder, arm, and wrist exercises to relieve tension, improve range of motion, and support upper body function.

Lower Limb

Leg, knee, and ankle exercises to strengthen the lower body, improve balance, and support recovery after strain or overuse.

PNF Stretching

Proprioceptive neuromuscular facilitation stretches that use contraction and relaxation to improve flexibility.

Relaxation

Breathing exercises and gentle stretches to reduce stress, calm the nervous system, and support recovery between clinic visits.

Heat & Ice

Guidance on when and how to use heat and ice therapy to manage pain, swelling, and muscle tension at home safely.

Nerve Flossing

Gentle nerve gliding exercises to relieve tingling, numbness, and nerve-related discomfort in the arms and legs.

Scoliosis

Targeted exercises for scoliosis management to improve posture, balance muscle strength, and reduce discomfort.

Children & Infants

Gentle exercises and movement guidance for children and infants to support healthy development, posture, and comfort.