02 May What Stretches Can I Do For My Low Back Pain?
What Stretches Can I Do For My Low Back Pain?
Ever wake up in the morning and notice that your low back feels ‘tight’? Ever notice it feels tight at the end of a long day? Maybe you just feel the urge to stretch your low back and aren’t sure what to do? Here are a few simple stretches that may help:
Knees to chest
- Lay on a flat surface face up.
- Bend one knee in towards the belly and hold for 5-10 seconds.
- Repeat with the other leg.
- Now take both legs and bring them in towards the chest at the same time and hold 5-10 seconds.
Laying Piriformis Stretch
- Lay on a flat surface face up.
- Keep the back, and left leg and buttock flat on the table.
- Take the right leg and extend it over the left leg and hip.
- Hold the stretch for 5-10 seconds.
- Repeat on the other side .
Seated Piriformis Stretch
- Sit with feet planted on the floor
- Cross the right leg over the left knee
- Put both hands on right knee
- Lean forward slightly to increase stretch
- Hold 5-10 seconds
- Repeat on other side.
Prone Extension
- Lay on a flat surface on your stomach
- Keep both legs stretched out
- Keep arms close towards the body
- Keeping legs on the floor, extend arms completely up with slight bend in elbows.
- Hold 5-10 seconds
If you are experiencing any low back pain or need help with any stretches, it is highly recommended to reach out to a medical professional for an evaluation. Chiropractic care is a great place to start.
*If you have any low back pain accompanied by changes in bowel/bladder habits, tingling pain or numbness down the leg, pain that wakes you up at night – please see a medical professional. Please refrain from doing these stretches if you have any serious medical conditions. Consult your trusted physician first.
-Dr. Lindsay Fierman