Stretches For Lower Back Pain
These simple stretches for lower back pain can help people who suffer occasionally or have a chronic condition. Those who suffer from chronic back pain usually have an injury like a bulging or herniated disk. Occasional lower back pain can be caused by several daily activities ranging from incorrectly picking up a bag of trash to sitting in a bad chair hour after hour. Stretches for lower back pain can bring daily pain relief and should be performed gently while paying great attention to form.
- Hip and Knee Stretch. Lie on the floor, stretch both arms straight out from the shoulders. Raise your left knee toward the chest, breathe in, and slowly draw the bent leg across the body as you exhale. Do not bob or pulse and honor any feeling of pain. This is a gentle position that will stretch the lower back and hip. Note: People with a bulging or herniated disk should not use this exercise or any exercise that requires a torso twist without first speaking to a doctor.
- Knee to Chest Stretch. Lie flat on the bed or floor. Extend both legs out straight. Raise your left leg as you bend the knee. Grasp the knee, in front or behind the knee, and with both hands and gently pull the knee toward the chest and hold for a count of ten. Repeat on both sides three times. This exercise stretches the spine and is particularly helpful after treating back spasm with medication to relax the muscles.
- Hip Oblique Stretch. Lie flat on the floor with leg extended. Bend and raise the right leg toward the chest. Using the hands, turn the bent leg so the ankle is overlapping the left leg. Gently pull the knee toward the chest and hold for a count of ten. This stretches tight muscles in the hip. Repeat three times for each leg.
- Side Stretch. Sit slightly forward in an upright chair. Place both feet on the floor facing forward. Raise your right arm until you feel a pull from the ribs and slowly bend to the left. Do not use bobbing or pulsing motions and do not twist the torso. Repeat this stretch three times on each side. This exercise stretches the Oblique and Latissimus dorsi muscles.
- Towel Stretch. Lie flat on your back with both legs stretched straight. Bend your left knee as bring your left toward your chest. Loop a bath towel around the ball of your foot and hold an end of the towel in each hand. Gently begin to straighten the leg using the towel for gentle resistance then pull the straightened leg toward your head. This exercise stretches the spin, hamstring, and calf. Alternate legs repeating the exercise three times for each leg.