If you have followed us on Facebook, you have seen that low back pain is the 2nd largest disability in the world. Out of all the people that find themselves at the doctor office for their back pain, only 9% are referred to physical therapy. That. Is. Outrageous.
We decided that we needed to give you at least 3 stretches to help relieve back pain, since you aren’t getting the help you deserve. You don’t have to live with back pain! You don’t have to keep taking Ibuprofen for back pain! You should be able to pick up your kids without back pain!
Doorway Hamstring Stretching
We live in a society that sits WAY too much. Sitting puts a lot of strain on your low back with a lot of large muscle groups involved. One group is your hamstrings (back of thighs).
- Lie down on the floor through a doorway
- Place foot on the door frame with heel on the wall, other leg will be on the ground, through the doorway
- Keep knee straight, and try to move through the doorway as much as you can
- You can intensify stretch by bringing toes back towards you
- You can mark the door to easily monitor your progress with improving your hamstring flexibility
- The farther up the wall you are able to go, the better your back will feel
Figure 4 Stretch
Your hip and buttock muscle flexibility is crucial to controlling and preventing low back pain. Your piriformis muscle is located in your buttocks, and if restricted can aggravate your sciatic nerve, which can refer pain down your leg and into your low back.
- Lie flat on your back
- Bring your ankle to your opposite knee (as if crossing your legs to put on your sock)
- Gently lift your knee toward your chest, to increase the stretch in opposite leg
- If difficult to do, hold your thigh with your hands, and gently pull your knee toward your chest
- Relax your head, neck and shoulders
- You should feel a stretch in your buttocks and the outside of your hip
Hip Flexor Stretching
Did we mention sitting a lot is bad for your back?!? Another reason is that it keeps the muscles on the front of your hip shortened for extended amount of time. The muscles that help you flex your hip (or march) are attached throughout your lumbar spine.
- Start in half kneeling position
- Shift body weight forward, to extend your back leg
- Tuck your tailbone under, like a dog might tuck it’s tail
- You will feel a stretch in the front of your hip of the leg that is behind you
Hold each stretch for at least 30 seconds-the longer the better. Stretching should not be “I can’t take this another second”. If it is painful, back off a little bit and spend time in a stretch that you can tolerate, then gradually make the stretch more intense. Pay attention to each side of your body, if one side feels a lot tighter than the other, concentrate on stretching that side. Doing these stretches will help counteract sitting all day, and can prevent serious back problems from starting. All 3 of these stretches provide a great opportunity to BREATHE.