Lower back pain is one of the most common reasons people visit their doctor. It is also a common reason to miss work. More than 80% of people will experience back pain at some point. The majority will recover well in just a few weeks. However, about 10% will experience ongoing back pain. Whether you experience continuing or intermittent back pain, doing proper back stretches will help. This article shows you 5 simple stretches for your lower back pain.
Are You Frustrated with Back Pain?
The truth is, your back pain most likely comes in waves. You experience lower back pain for a few weeks. Then you feel fully recovered. This cycle repeats over time. However, with each new episode the severity of your back pain worsens. Also, the length of each episode becomes longer. It becomes harder and harder for you to recover. You become frustrated. Some people seek the elusive magic treatment to make all their back pain go away forever. Not finding it only adds to the frustration.
Your back pain does not have to be debilitating. And instead of your back pain controlling you, you can control your back pain. Exercise is a proven way to decrease your chances of having lower back pain. It is also a proven way to treat your already painful back. Many different forms of exercise are helpful. These include strengthening exercise, stretching, yoga, Pilates, and aerobics. This article teaches you simple stretches for lower back pain that you can do anytime and anywhere.
Feel Better with Stretches for Lower Back Pain
Exercise has a powerful protective effect on lower back pain. Exercise performed consistently over time will reduce your chances of experiencing back pain. It will not eliminate your risk. However, when you do experience an episode of back pain, you will recover more quickly.
Large studies show strengthening exercises are the best for reducing your chances of back pain. However, stretches for lower back pain are also proven to be helpful. The best approach is to include strengthening and stretching exercises in a regular program.
Stretches for Lower Back Pain: The Right Stretches for You
Stretches for lower back pain should be simple and easy to perform anywhere. We recommend daily stretching exercises each morning. Stretching takes no more than 10-15 minutes. This is a great way to start your day. You will feel more flexible, awake, and energetic.
The 5 stretches that follow are only a few examples. There are many more stretches you can do. The key is to find the vital few that work best for you. Some trial and error is needed. If you need help, contact your physical therapist.
Pelvic Tilt
The pelvic tilt is one of the most basic lower back exercises you can do. It helps improve the mobility of each joint in your lumbar spine and pelvis.
Start on your back with your knees bent. Place your hands on your pelvis. Gently tilt your pelvis towards your head. At the same time flatten your lower back into the floor or your bed. You will feel your abdominal muscles gently tighten. This is a good thing. Next, tilt your pelvis in the opposite direction. Now your back will arch away from the floor or your bed.
Start with small and slow movements. If you experience pain in either direction, minimize how far you move at first. Perform 10 to 20 slow repetitions each day.
Double Knees to Chest
Knee-to-chest exercises cause flexion of your spine. This opens up your joints and vertebrae. Many people with spinal stenosis benefit from flexion exercises. Start on your back with your knees bent. Raise your feet off the floor and hug your knees to your chest. Hold this position for 5 seconds. Perform 10 to 20 repetitions each day.
Avoid holding your breath. Do not continue this exercise if you experience pain running down your leg. Try the press-up exercise below or contact your physical therapist for more guidance if this is the case.
Lower Trunk Rotations
Most people like this stretch. It is relaxing and easy to perform. You start on your back with your knees bent. Keep your feet and knees together. Gently rock your legs from one side to the other. Your hips can come up but keep your shoulders flat on the floor.
Hold each stretch for 3 to 5 seconds. Perform 10 to 20 repetitions on each side. To increase the stretch, hold your feet up off the floor. This also causes the stretch to move slightly higher into your thoracic spine. It is also more challenging.
Press Ups
Press-ups help many people with sciatica and pain from disc problems. Start lying on your stomach with your hands in a push-up position. Relax your hips and legs. Push your upper body up from the floor. Keep your lower back relaxed. Your arms do all the work. Hold this position for 2 to 3 seconds. Exhale fully, and then return to the starting position.
Perform 10 stretches each day. Do not continue this exercise if you experience pain running down your leg. If this is the case, try the knee-to-chest exercise or contact your physical therapist for more guidance.
Child’s Pose
There are many different modifications and variations to this exercise. Start on your hands and knees. Sit back on your heels with your hands out in front. Relax your back and exhale. Hold the stretch for at least 5 seconds. You can emphasize stretching one side of your back by moving your hands to the opposite side. Do whatever feels best. Perform 10 stretches each day.
Begin Your Low Back Stretches Today
Stretches for lower back pain are best if they become part of your daily routine. Feel free to modify the 5 stretches included here to meet your needs. Many other stretches have helped many thousands of people with back pain. The keys are to find what works for you and be consistent.
Don’t wait for your lower back pain to get out of control. Start stretching while you are feeling good. Don’t you want to feel great, all the time? If you need help getting started, contact your physical therapist. The doctors of physical therapy at BSR have been helping people in Southern Ocean County move without pain since 2007.
