Posted by Dynamic Physiotherapy
Whether you lead an active or a more sedentary lifestyle, you may find that back pain is giving you problems while sitting, exercising, or sleeping. Depending on the severity of your back pain, you may need to visit a doctor, chiropractor, massage therapist, physiotherapist, or acupuncturist. There are some ways to treat your back pain at home (other than medicating!).
Before we get into the stretches, here are some quick tips to help you before, after, and during your stretches:
Here are five easy stretches you can do to relieve back pain:
Lying on your back, pull your knees to your chest and your forehead to your knees into a balled up position.
On your back, bend your knees, keeping your feet flat on the floor. Walk your feet out as wide as you can, ideally the width of your mat. Let your knees knock towards each other, ideally touching. Breathe and relax into the pose, which should provide a comfortable opening up of the low back.
This stretch gets into your hamstrings while also using traction to relax and create space in your back. Standing with knees slightly bent, let yourself bend forward as much as you can, resting your hands wherever they can reach.
During this twist, lie on your back with your arms out to your side in a “T” shape. Bend your knees in towards your chest. Exhaling slowly, lower your knees to one side while keeping both shoulders pressed evenly down on the mat. Your knees may not completely reach the ground, which is fine. This stretch should be comfortable to stay in for a minute or two on each side.
This restorative pose is often done in yoga after a workout. It relaxes lower back muscles as well as draining fluid from the feet and legs. You will need clear wall space. Facing sideways, scoot your buttocks as close to the wall as possible and then swing your legs up the wall. There should be as little space as possible between your thighs and the wall. This is a good pose to hold for a while and really relax into.
Hopefully these stretches can provide some relief for your back pain. Be sure to discuss persistent back pain with your doctor or physiotherapist!