Are you experiencing low back pain? Lower back pain is extremely common and affects nearly 8 of every 10 people at some point during their lives. Treatment for back pain can range from conservative to non-conservative methods depending on the severity of your pain or issue. If you are experiencing back pain, talk to your physician about what treatment option is best for you.
For less severe, mild cases of back pain, we recommend the following stretches for relief and prevention.
1. Knee to Chest Stretch
To get into this stretch, start by lying on the ground with one leg straight and the other leg bent up towards the chest. Take both hands and place them on your shin to pull your knee closer toward your chest. You should feel a good stretch through the lower back. Hold for around 10-15 seconds and repeat on the opposite leg.
2. Modified Piriformis Stretch
Start by lying on your back and bending both knees up while keeping your feet flat on the ground. Cross your left ankle over your right knee. You will then put your right hand on your left knee and pull your knee towards your right shoulder. You will feel a good stretch in your left glute. Hold this stretch for 10-15 seconds and repeat on the other leg.
3. Band or Towel Hamstring Stretch
Lay on your back with your legs straight. Wrap a band or towel around the bottom of your left foot. While keeping your leg straight, slowly raise the left leg as far up in the air as you possibly can. You should feel a stretch in the hamstring (back of your thigh). Hold for 10-15 seconds and repeat on the other leg.
4. Floor Glute Stretch
Starting in a tall plank position, take your left leg and pull it up to a position that is under the chest. The leg should be in a 90 degree angle, or as far as your foot will allow forward. From this position, sink the hips down and back until you feel a stretch in your glute. Hold for 10-15 seconds and then switch to the opposite leg.
5. Cat/Cow Stretch
Position yourself on both hands and knees with your hands placed below the shoulders and knees below the hips. Engage the core and slowly arch the back towards the ceiling as much as you can. Hold for 5 seconds. From that position, slowly relax and let your stomach fall towards the floor by bringing your shoulder blades together and arching your back downwards. Hold for 5 seconds. Repeat both Cat and Cow 5 times.
Does your back hurt during or after exercise? Many individuals experience mild to severe back pain during or after physical activity. Exercise-induced back pain can occur due to over exercise or injury, but typically occurs due to improper form. It is frequently described as muscle aches, shooting pain, or a burning sensation.
Click here to read about 5 Ways to Prevent Back Pain During Exercise or Everyday Activities According to Experts:
Still Experiencing Back Pain?
Are you still experiencing back pain? Make an appointment with Orthopedic Institute. Our orthopedic spine specialists will evaluate your problem and create a personalized care plan for your back pain or injury.
Call 605.331.5890 or click below to make an appointment.