Hi there, I'm Kira Shepherd. When my kids were little, I spent a lot of time at the health care clinic. Children need an exam when they hurt themselves or run a high fever. Any other distressing symptoms are also best explored by a qualified physician. Thankfully, my local health care clinic always helped reassure me that the kids were healthy and developing well. I will share information about common diagnostic procedures and treatments performed at health care clinics. I will talk about alternatives, like going to the hospital or treating at home. My site will cover common symptoms and complications caused by a wide range of illness and injuries. Please visit my site often to learn more information. Thank you.
Do you struggle with ongoing lower back pain? It's a good idea to see a physical therapist. In the long term, they will guide you through exercises that help strengthen the muscles that support your back so that eventually, the pain subsides. In the short term, they will often teach you some stretches that you can use to loosen your back when the pain flares up. Here are a few stretches they may advise you to perform for lower back pain.
Cobra Stretch
If you've ever done yoga before, you may already be familiar with the cobra stretch. It's great for stretching out your lower back when it is feeling stiff and sore. Start by laying on your stomach with your hands placed on the ground next to your chest. Your elbows should be at a 90-degree angle to the ground. Then, slowly straighten your arms until your elbows are completely straight. Arch your back backward, stretching the back of your head toward your back. Hold this position, perhaps even raising your hips off the ground a little bit, to the count of 10. Lower yourself back down to the ground, and then repeat the stretch a few more times.
Bridges
Bridges have the advantage of being both a stretching and a strengthening exercise. So, there is a very good chance your physical therapist will want you to do this exercise routinely. Start by lying on your back with your arms by your sides and your knees bent. Your feet should be flat on the floor. Raise your hips toward the sky; your back should then be flat. You should feel the stretch through your back and buttocks. Hold the pose for 5 seconds, or 10 if you can. Lower your body down, and then do a few more repetitions.
One Leg Stretches
This one will really stretch out the sides of your lower back, which can help improve your flexibility. Lay on your back with your arms at your sides and your legs outstretched. Then, raise just one leg as far as you can. Hold it up for as long as you can, even if that is just one second at first. Lower it, and then lift the other leg. Do a few reps per leg. Each time you do this exercise, you'll likely find you can hold the stretches a little longer.
These are just three of the stretches you can do for lower back pain. Contact a local physical therapist to learn more about lower back pain physical therapy.
Share