Lower back home care handout
Name or code：________ Date：________ Practitioner：________
Home relief stretches
Lie on the back and hug the knees for 10–20 seconds. Let both knees fall to each side for a lumbar twist. Add the cat-cow stretch.
- Erector spinae：Push along both sides of the spine with the heel of the hand · Cat-cow stretch
- Quadratus lumborum：Side-lying press on the side of the waist · Side-bend stretch
- Multifidus：Thumb presses slowly down beside the spinous processes · Cat-cow stretch
- Obliques：Heel of the hand pushes gently from the rib edge to the hip bone · Side-bend stretch
Notes
Not yet reviewed by a qualified practitioner. For educational reference only.
When to see a doctor
Numbness or weakness in the legs, loss of bladder or bowel control, injury or fever: seek medical care immediately.