The Best Stretches for Low Back Pain Relief That You Can Do At Home | Physiotherapy in Columbus
You want to feel your best and maximize your workout- but if you are suffering from low back pain, it can be hard to concentrate on anything else. Over 80% of people are likely to experience back pain at some point in their lives. Disk issues, spasms, muscles could cause this condition, to name but a few.
The good news is, with a few stretches, it’s possible to alleviate low back pain and regain tip-top fitness in no time. The best stretches for low back pain relief are those that target all the key muscles that are important to your spine. We offer these kinds of evidence-based stretches at Peak Physiotherapy & Performance (P3). Our treatment approaches are problem-centered, meaning we provide accurate diagnoses every single time.
Below we look at the top 5 stretches for low back pain relief recommended by our therapists.
Cat-Cow Stretch
This stretch is both a flexion (cat) and an extension (cow). The cat-cow stretch targets the lumbar spine, specifically the multifidus and paraspinal. This makes this stretch effective for strengthening your abdominal muscle, which is very important to your spine’s health.
The great thing about this stretch is that a person could do it anywhere with zero equipment. Athletes who have to squat often could especially benefit from the cat-cow stretch. You can perform this exercise by kneeling with your elbows and shoulders perpendicular to the floor. Be sure to set your knees directly beneath your hips and wrists. Start on all fours. Then arch your back towards the ceiling and hold. Engage your back towards the ground and hold. Hold each stretch for 5 seconds. Repeat 20 times.
Lower Trunk Rotation Stretch
The next stretch is great for strengthening the nerve glides. These muscles are crucial to your lumbar spine rotation and mobility. The cause of many low back injuries normally lies in the spine area. That’s why you must relax the muscles on the side of your trunk.
Begin lying on the floor with both knees bent. Rotate your legs towards the floor, with the upper back flat on the ground. Do this until a stretch is felt. Repeat on the other side. Hold each stretch for 10 seconds, repeat 20 times.
Double Knee to Chest Stretch
Because it is one of the best stretches for low back pain relief, double to knee to chest stretch is a must-try. This stretch requires the need to be balanced and steady. Like the lower trunk rotation stretch, it could strengthen your hamstrings, glutes, and lower back. It also activates the gentle core. These muscles, particularly the gentle ones, are important to the lumbar spine flexion mobility.
Lie on your back. Lift both knees towards your chest. Next, wrap you’re your forearms around your knees. Gently pull them to your chest. Try to relax your lower back, pelvis, and legs as much as possible. Make sure you are keeping your frame straight on the floor while doing it. Hold the stretch for a few seconds. Repeat the stretch for the other side.
Press-Up Stretch
The press-up stretch is another effective stretch for low back pain relief. It targets the abdominal muscles. These muscles lie between ribs and the pelvis and are responsible for promoting deep lumbar extension mobility. That’s why this stretch is important for your spine’s health.
While lying your stomach, place your hands flat on the floor underneath your shoulders. Gently press your shoulders up. Make sure your low back and hips are relaxed. As you press up, your hips should remain in contact with the floor. Pause the end position for 2-3 seconds and return your upper body to its starting position. Perform 10-20 repetitions.
Child’s Pose Stretch
The final low back pain relief stretch that you must try is the child’s pose stretch. It is ideal for strengthening the lumbar paraspinal. This spine plays a key role in promoting deep lumbar flexion mobility while relaxing hip muscles. One of the leading causes of low back pain is hip injury. That’s why you must strengthen the hip area to lower your back pain chances.
Begin in a flat position on your hands and knees. Set your knees directly under your hips and hands under your shoulders. Extend your hands in front of you while placing your palms on the floor. Make sure you take a deep breath to relax your torso. Next, slowly shift your hips back towards your heels. Try to drop your chest and head downwards as your arms extend further in front. Hold this pose for 30 seconds or longer.
Get Low Back Pain Relief in Columbus Today
Whether your situation is due to a Crossfit injury, post-surgery, or any other fitness condition, P3 provides high-quality, low back pain relief in Columbus. What’s more, athletes don’t have to abandon training while in physiotherapy. Our therapists, led by Dr. Junak, are committed and ready to help you on your path to full recovery.
Please schedule an appointment with one of our doctors via free-consultation. We offer a free ebook 5 Easy Tips To Reduce Back Pain at your convenience. Contact us today, and let us help you achieve your fitness goals.