Almost 80% of people worldwide experience lower back pain at some point during their lifetime. If you have lower back pain, there are many simple stretching exercises that can be carried out regularly to help you alleviate the pain and prevent it from reoccurring.
Stretches for the Lower Back
A few favorite stretching exercises to help relieve low back pain include the following:
Knee-to-Chest Stretch
- Lie down on your back, preferably on a mat on the floor.
- Using both hands cupping your knees toward you, gently pull your bent knees to your chest until a comfortable stretch is felt in the mid-and lower back.
- Hold the position for 5-10 seconds, and then return to the starting position.
- Repeat 4-6 times.
Back Flexion Stretch
- Lie down on your back.
- Similar to the stretch listed above, pull your bent knees to your chest as far as possible but while remaining comfortable.
- Flex your head upward and forward until you feel a comfortable stretch in the mid-and low back.
- Hold the position for 5-10 seconds, and then return to the starting position.
- Repeat 4-6 times.
Piriformis Stretch
- Lie down on your back with your knees bent upward and your feet flat on the ground.
- Cross one leg over the other by resting your ankle on the bent knee.
- With the leg whose foot is on the floor, use your hands to gently pull the knee toward your chest, keeping your other ankle in position against your knee.
- Pull the knee toward your chest until you feel a stretch in the buttock.
- Hold the stretch for a few seconds.
- Repeat 4-6 times.
- Repeat the stretch with the other leg.
When to Seek Professional Physical Therapy Treatment
If your back pain persists despite trying exercises such as these, physical therapy can help to restore your function and mobility while eliminating or minimizing the pain. Physical therapy is excellent for addressing issues in all areas of the body, including the spine, knee, hip, shoulder, ankles, feet, and hands.
The main thing you can expect from physical therapy is to learn exercises and stretches that will help your back remain as pain-free as possible. In addition to therapy, your physical therapist may recommend dry needling, which is an effective treatment to alleviate back pain by targeting knotted muscles at specific trigger points. The goal of this treatment is to cause the knotted muscles to contract and then relax.
Treatment for Back Pain near Austin, Round Rock, Manor, Pflugerville, Cedar Park, Bee Caves, and Hutto
If you have lower back pain, the medical professionals at Endeavor Physical Therapy & Wellness are here to provide the care you need. If you have any questions or would like to schedule a consultation, contact our friendly staff today by calling us at (512) 284-7192 or by filling out our appointment request form online now. We look forward to helping you find relief from your back pain so you can get moving again!
