Exercises for whiplash in the lower back are designed to help increase your range of motion and reduce pain in your lower back. While most whiplash injuries are felt in your neck and upper back, some side effects of severe whiplash result in lower back pain. Lower back exercises may relieve these symptoms.
Back Slump Exercise
This lower back stretch will help increase your range of motion and reduce pain in this region. Lie face down on the floor with your arms extended. From here, get onto your knees with your back parallel to the ground and both hands on the floor shoulder-width apart. Lower your hips and raise your upper back so that your lower back dips towards the ground. Hold for several seconds before returning to your original position. Repeat until fatigued.
Pelvic Tilt
Lie down on the ground with your legs extended and your arms at your sides. From this position, tighten your core abdominal muscles and tilt your pelvis up as high as you can and hold for a count of five seconds. Relax and repeat the exercise 10 times.
Rotation Exercise
This rotation stretch exercise will help increase range of motion and loosen up your back muscles. Stand up straight with your knees slightly bent and legs shoulder width apart. Fold your arms across your chest so each hand is on your opposite arm's shoulder. From here, rotate your shoulders and low back to one side and hold for several seconds. As you rotate, keep your lower torso still in order to feel a stretch. Repeat both ways until fatigued.
Knee Lifts
Performing knee lifts while lying down will help you relieve some symptoms of whiplash in your lower back. Lie down with your arms at your sides and your knees bent. With your feet flat on the floor, lift up your right leg, bringing your knee as close to your chest as possible. Hold for several seconds before returning to your original position. Perform the same motion with your left leg, bringing your left knee up to your chest and holding for several seconds. Rotate until fatigued.
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