Stay loose with these four stretches for lower back pain. Video demonstrations are available if you click on the title:
- Extended Child’s Pose (Prayer Stretch) – Tucking your legs and feet underneath, sit back on the heels and bend forward at the waist, extending arms out over the head onto the floor in front. The goal is to get length in the lower back muscle.
- Single Leg Knee to Chest –In order to stretch the hips, hamstrings, lower back, and glutes, lie on your back with one knee bent, and one leg straight. Place hands behind the leg and pull back towards your chest until a light stretch is felt down the back of the leg. You can also place hands over the bent leg on the shin or knee and pull towards your chest.
- Supine Spinal Twist – While lying down, hug your right knee to your chest. Then take your left hand to the outside of your right knee, and guide the knee to your left. Reach your right arm all the way to the right and turn your neck gently to gaze at your hand while holding the posture. Hold for 20-30 second and repeat on the other side.
- Reclining Pigeon Pose (Pirformis Stretch) – Lying on your back with your knees bent and soles of your feet on the ground, raise your right ankle over your left knee in a “figure 4” pose. Reach your right hand through the opening between your legs and reach your left hand around the outside of your left leg and grab either your left calf or your left hamstring. Using both arms, gently pull your left leg in towards your chest until you feel a stretch. *Caution: do not attempt this stretch if you have chronic knee pain*
Preparation and maintenance is the key to having a healthy winter, healthy summer, and a healthy life. As always, if you ever need help, we are here to get you to where you want to be. Did you know that you can seek our guidance without a Physician’s referral? Please contact a Physical Therapist at WESTARM if you need guidance.
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