Your physical therapist will perform an evaluation to determine both the source and the cause of your symptoms. Below, is a list of stretches that might assist you in relieving your low back pain while you await your appointment. If any stretch causes you more pain, discontinue the stretch and ask your physical therapist for assistance.
Obtain a half kneeling position, with your back knee supported on a soft surface and a table nearby for balance. Keeping your core tight, move your trunk/pelvis forward until you feel a stretch in the front of your back hip. Hold for a total of 60 seconds each side.
Place your leg on top of a table in a “four.” Lean forward until you feel a stretch in the back of your hip. Hold for a total of 60 seconds, taking rest breaks as needed.
Lay on your back with your hands behind your knee. Straighten your knee until you feel a stretch in the back of your thigh. Be sure to keep your toes pointed so you don’t feel a stretch in your calf. Hold for 5 seconds and repeat 15 times on each leg.
Beginning on all fours, raise your back like a cat and look down. Then, arch your back and look up. Hold each pose for 5 seconds. Repeat 10 times.
We know it helps for many people to have a visual, so here is a video displaying some effective stretches to help with low back pain.
By incorporating these stretches into your daily regimen, you will start to develop the muscles that have been causing your pain. Also, here are additional exercises for low back pain that are effective in strengthening and some surprising contributions to low back pain you might not have thought about before. Be sure to reach out to our team here at Impact Physical Therapy and schedule your evaluation today!