One of the most common pain problems in physical therapy offices happens to be back pain. Some of the best ways to prevent back pain are staying active and stretching often. If you have back pain and it is preventing you from staying active, this article should be helpful for you.
Stretches for back pain:
1. Pelvic Tilt – Lay on your back on a comfortable yet firm surface. Use a yoga mat or soft blanket on hard surfaces if you need. Your legs will be bent with feet flat on the floor. Let the curve of your spine lift your lower back up off the ground. Arch your lower back upward while pushing the stomach upwards. Engage the muscles of your core, push your pelvis up, and tighten the butt muscles. Keep your lower back pressed into the floor. Hold for 10 seconds.
2. Knee to Chest – Same start as the pelvic tilt with you on the floor, feet flat, knees bent. Keep left foot on the floor and pull your right knee (bent) toward your chest. Hold for 30-60 seconds while relaxing your lower back, legs, and hips. Release and repeat with the other leg.
3. Child’s Pose – This stretch is good for removing tension and pain along the spine, shoulders and neck. Start on your knees on the floor and put your hands on the ground. Sit down on your heels with the tops of your feet touching the floor. Fold your body forward, walk your hands out in front of you until you can’t stretch any further. Rest your stomach on your upper legs/thighs. Breathe deeply and release any tension you feel. Hold for up to one minute.
4. Piriformis stretch – This stretch will help lower back pain and butt tightness. Lay on your back with knees bent and feet flat on floor. Cross your leg and put your right ankle above your left knee. Grab your left thigh and pull it up toward your chest til you feel a stretch. Hold for 30-60 seconds and repeat with other leg.
5. Supported bridge – This is another one for the lower back. You can use a foam roller or back cushion for this one. Same start as the previous moves with the back on the floor, knees bent and feet on floor. Put the foam roller or cushion under your hips and relax your whole body until all of the weight is on the cushion or roller. Hold for one minute and repeat 3-5 times.
The bottom line here is that your back is incredibly important. If you can’t imagine being unable to use your back, keep taking care of it and use the tips in this article. As always, if you are in too much pain and think something is wrong, always call your doctor for the best care. Happy stretching!