3 Stretches For Lower Back Pain
Stretches for lower back pain may not just focus on your lower back. Muscles in the glutes and hamstrings connect to the back, so stretching those parts of the body may help with any lower back pain you may be experiencing as well.
According to the American Chiropractic Association, 31 million Americans are experiencing lower back pain at any given time. It is a common affliction that can be caused by any number of things, including:
- Problems with joints
- Muscle strains
- Sprained ligaments
- Degenerative, ruptured or herniated disks
- Poor posture
- Arthritis
- Obesity
- Stress
- Other internal disease
If your lower back pain is related to a structural issue a chiropractor or physical therapist may be able to help guide you toward alleviating some of your pain. If so, stretches for lower back pain may be recommended to help ease your condition.
[Related article: Proper Sleep Posture For Lower Back Pain]
Here are three stretches for lower back pain.
Cobra Pose
Cobra pose is a popular yoga pose. Here is how to do it. Lay on your stomach on the floor, and place the palms of your hands onto the floor, directly under your shoulders. Pushing into the ground gently, lift your head and chest slowly off the ground. Keep the lower part of your ribcage on the floor. Do not force yourself into the position, only go as far as your body comfortably allows. Engage your legs and core muscles. Those with neck pain should continue to look toward the floor. Hold for 30 seconds and release.
[Related article: Drug Free Pain Management Options]
Advanced Piriformis Stretch
This will help to stretch the muscles in the glutes and backs of the legs that connect to your lower back and may be causing you pain. To begin, lay down on your back on the floor. Bend your knees up towards the ceiling. Cross the ankle of your left foot over your right knee. Wrap your right hand around your right knee and gently pull the legs into your chest. Using your left hand, gently push your left knee away from you. You should feel a gentle stretch in the glutes and back of your legs. Hold for 30 seconds. Then, repeat on the opposite side. Do this on each side three times.
Child’s Pose
Child’s pose is a yoga pose that will help to stretch your back. Begin the stretch by going to your hands and knees. Slowly lower your hips back, until they are resting on top of the heels of your feet. Keep your arms extended out in front of you. Hold for 30 seconds. Repeat.
When completing stretches for lower back pain, do not do exercises or stretches that cause you additional pain. If your pain is injury related, or chronic and lasting more than 30 days, you need to be evaluated by a chiropractor or physical therapist. Contact us today to schedule an appointment.