Physiotherapy exercises increase flexibility and strength in the muscles of your back. The muscles along the spine protect your vertebrae from the force gravity exerts on them, so strong muscles are important for a healthy spine. Strong muscles of the back, abdomen, and legs reduce your chances of hurting your back. Tight muscles can pull the spine out of alignment, and also lead to pain — which you may prevent through stretching.
Basic Twist
The basic twist exercise stretches the lower back muscles. To perform this exercise, lie face-up on the floor. Place your arms at your sides, your palms touching the floor. Begin with your feet flat on the floor. Next, bend your knees and pull them toward your chest. Press your knees and thighs together. Then, twist your hips to lower your knees to the right. Touch your knees to the floor if you can. Hold the position for one second, then pull your knees back into your chest as you twist your hips back to the center. Rotate your hips to the left, and repeat the exercise.
The Bridge
The bridge exercise strengthens the muscles of your back, abs, and glutes. Lie face-up on the floor, and place your arms at your sides. Bend your knees to make right angles, and place your feet flat on the floor. Place your palms on your stomach, with your elbows bent. Squeeze your glutes and abs. You should feel your stomach tighten under your palms. Press through your heels, and raise your hips upward until your thighs and upper body form a straight line. Hold your hips aloft for five seconds, then slowly return your hips to the floor. Keep your abs tight throughout the exercise.
Pelvic Tilting
The pelvic tilting exercise is a range-of-motion exercise that stretches your back by tilting your pelvis. This exercise is performed lying face-up on the floor. Extend your arms on the floor over your head and bend your knees. Place your feet on the floor. Arch your lower back off the floor, and bring your pelvis forward. Tilt your pelvis the opposite direction, and press your lower back into the floor. Once you master this exercise lying down, try it standing up. Placing your back against a wall may help, but you can tilt your pelvis without doing so.
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