GOT LOW BACK PAIN?
Whether you someone whose job leaves them sitting at a desk all day, or even if you are a highly trained athlete, we are all susceptible to low back pain. But you don’t have to just “live with it” – do something about it! Below are some tips on how to stretch lower back, assisted stretches for lower back and effective back stretches with or without a physical therapist.
Here are 5 simple stretches to help get you started:
- Knee to Chest
Lay on your back with one leg straight, bend the other leg up to your chest and hold with both hands. Pull tight on leg until you feel a good stretch through the lower back. Repeat on opposite leg.
- Lower Trunk Rotation
Lay on your back and bend both knees up keeping feet together, flat on the table. Rock both knees to the left until you feel a good stretch on the Right low back. Hold for 10 seconds. Then rock to the Left side until you feel a good stretch on the Right lower back. Hold for 10 seconds. Repeat 10x on both sides.
- Modified Piriformis
Lay on your back and knees bent up keeping feet together, flat on the table. Cross Left ankle over Right knee. Place Right hand on Left knee and pull knee towards Right shoulder until you feel a good stretch in the Left buttock. Hold for 10seconds. Repeat on Right leg. Complete 10x on each side.
- Hamstring Stretch
Lay on back with legs straight. Wrap strap/belt around bottom of Left foot. Keeping leg straight, raise it as far up in the air as possible, assisting by pulling on the strap, until you feel a good stretch in the back of the thigh. Hold for 10 seconds, 10 x. Repeat same on Right leg.
Alternative stretch – Sitting in a chair, straighten Right leg out, keeping toes up/heel on the floor. Lean forward like you are hinging through the hips, keeping the head and chest up. Lean far enough forward until you feel a good stretch through the back of the thigh. Hold 10seconds, 10x. Repeat for Left leg.
Position yourself on both hands and knees, with the hands beneath the shoulders and knees about hip width apart. Tighten your abdominal muscles and arch the back towards the ceiling as much as you can and hold for 5 seconds (cat). From that position, slowly relax and let your stomach fall towards the floor, bringing your shoulders together and stretching you back downwards until you are in a swayback position. Hold for 5seconds. Return to neutral spine position. Repeat 10 x. This stretch has multiple benefits as we are working on stretching, mobility of the spine, and strengthening on the abdominal’s and low back muscles.
Watch our YOUTUBE VIDEO for demonstrations.
Any questions feel free to call us at (631) 586-6616 and speak with one of our licensed physical therapists at Performax Physical Therapy & Wellness