“Throwing out” your back tends to happen suddenly. You’re picking up a box or trying to move a bookcase, and the pain strikes. You tweak a muscle or pinch a nerve, and you’re left in excruciating discomfort. Other back pain can sneak up on you and be much harder to pinpoint. It’s a time to focus on taking care of the joints and bones in places like your back so you don’t “throw” them or allow problems to sneak up over time. Lower back pain is one of those problems, but a few stretches could go a long way in helping you stay pain-free and upright.
Your lower back is made up of many pieces, so pain can have many sources. For too many people, however, the problem is simply living a sedentary life and not taking care of their back. This is where lower back stretches can help you. They increase your flexibility to prevent injuries. Here are a few simple ones you can easily do on your own:
- Knee to Chest – Lying on your back with your legs extended, bend one knee and use your hands to bring it close to your chest. Hold for a few seconds, then repeat with the other leg and then both legs at once.
- Hamstring Stretch – Lie on your back. Wrap a towel or resistance band around your foot, then extend one leg straight in the air. Gently pull the band toward your chest to stretch your hamstring.
- Knees Side-to-Side – Lying on your back with your arms out to the side, bring your knees to your chest. Slowly rotate them to the right while keeping your arms and shoulders flat. Hold for a few seconds, then twist the other direction.
- Kneeling Back Extension – Kneel on your hands and knees. Leaving your hands planted on the ground, rock back so your bottom touches your heels.
- Back Arches – Lie on your stomach. Push up on your arms so you arch your back.
Doing these at least once a day, whether you’re active or sedentary, can help you stay loose and avoid lower back pain. If you’re already experiencing pain, or concerned about your back, contact our team at Castle Pines Physical Therapy or Cherry Creek Physical Therapy. The sooner you take care of your back, the better. Use the website or call (303) 805-5156 for an appointment at one of our locations.