Struggling with lower back pain and tension? Use these exercises to increase mobility and decrease stress on your lower back, so you can continue to do everything you want to do without tension in your lower back. Always talk with your healthcare provider before starting a new back exercise program, especially if you have a history of spinal problems or back injury.
When starting out, follow these general guidelines:
- Always warm up first. Stretching cold muscles can lead to injury. Warm-up with 5 to 10 minutes of light activity such as, walking in place or pedal on a stationary bike at a comfortable pace.
- Stretch slowly. Avoid bouncing or jerky, quick movements.
- Go only to the point where you feel mild tension. It should never hurt.
- Relax into the stretch and try to hold for at least 30 seconds.
HERE ARE THREE EASY STRETCHES THAT SHOULD HELP KEEP YOUR BACK LIMBER AND HEALTHY
Standing Back Arch
- Stand up straight with your feet shoulder-width apart.
- Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
- Bend your upper body backward, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
- Return slowly to your starting position.
- Repeat five times.
Knee-to-Chest Stretch
- Lie on your back on the floor with your legs extended.
- Lift and bend your right leg, bringing the knee slowly toward your chest.
- Grasp your knee or shin with your right hand and slowly pull your leg as far as it will comfortably go.
- Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 30 seconds.
- Return slowly to your starting position.
- Do the same with your left leg.
- Now repeat this using exercise using both legs at once.
- Do this sequence left leg, right leg and both legs five times.
Back Flex and Extension on All Fours
- Start on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
- Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
- Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 30 seconds.
- Return slowly to your starting position.
- Repeat five times.
Fast and Comprehensive Treatment at Concierge Spine and Sports Medicine for Low Back Pain Sufferers
Stretching may help to relieve and prevent lower back pain by improving muscle endurance. If you continue to struggle with lower back pain, we can help. We look at all the factors contributing to the source of your lower back pain. We’ll work with you to devise a comprehensive and non-surgical treatment plan that will relieve your lower back pain and get you back to doing what you want to do. To schedule a consultation at Concierge Spine and Sports Medicine call (267) 551-4200 or visit us online HERE.
