Lower back pain is a common complaint among adults of all ages. Whether due to age-related spinal degeneration, a past spinal injury, or even a sedentary lifestyle, lower back pain can be debilitating. For some patients, it’s the one thing holding them back from participating in their favorite sports and activities.
Gentle stretching is a crucial element of any lower back pain recovery plan. Many stretches can alleviate muscle tension and improve the spine’s range of motion, leading to pain relief. Stretching can even help lower your risk of lost mobility and function due to lower back pain.
Some of the most widely recommended stretches for lower back pain include:
Knee to Chest
To perform this stretch, lie on your back with your knees bent, and both heels planted on the ground. Place your hands behind one knee and bring it toward the chest, holding this position for 30 to 60 seconds. Try to relax your lower back, hips, and legs in this position. Then, release the knee, return to the starting position, and repeat with the other leg.
This stretch can help lessen tension in the lower back while stretching the large muscles in the buttocks.
Back Flexion
This simple stretch starts by lying flat on your back. Pull your knees toward your chest and gently bring your head forward toward your knees. Deepen the stretch until you feel a gentle stretch in the middle and lower back.
Cat-Cow
Cat-cow is a simple yoga stretch that improves spinal mobility while releasing tension in the back muscles. To perform this stretch, start on your hands and knees, with the knees hip-width apart. Release your head down and arch your back, thinking of drawing the belly button toward the spine. Hold this position for around 10 seconds.
Slowly return to the starting position, raise your face toward the ceiling, and curve your back in the opposite direction, allowing your belly button to drop toward the floor. Hold this position for another 10 seconds, and repeat for 15 to 20 sets.
If your back pain continues for several weeks despite at-home care, it’s time to see a professional. The experts at Regenerative Orthopedic Institute offer the latest non-surgical therapies for lower back pain, including stem cell and PRP therapy. Contact us today to schedule an appointment!