Looking for ways to bring pain relief to your lower back? You’re not alone. Almost 80% of Americans experience lower back pain at some point in their lives. Whether you moved too quickly, picked up something too heavy, or needed some work on your posture, muscle strains are a common cause of lower back pain.
A muscle strain in your back is not only painful but can also affect the way you perform daily activities. Tired of walking on eggshells to avoid bending or twisting movements in your lower back? It’s time to consider the benefits of physical therapy to help alleviate your pain.
These stretches may help relieve lower back strain and help strengthen your lower back muscles. Repeat them as often as deemed necessary by your physical therapist, and always consult them before beginning any new exercise to ensure it’s safe and tailored to your needs.
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Lower trunk rotation stretch
How this exercise helps your lower back:
In this position, you’re focusing on keeping your lower body stationary while you twist your trunk (lower back) to one side and then the other. By doing so, you increase the strength and flexibility in your abdominal oblique muscles. These muscles support core stability and aid in spinal movement, which helps support your lower back.
How to perform this exercise:
Start by lying on your back on a flat surface. Keep your knees and feet together, then gently rotate your knees to one side. Hold this position for 2 to 3 seconds, and then rotate your knees back to their starting position. Then, rotate your knees to the other side, hold, and return them to the starting position. Repeat these steps until your reach the number of reps your physical therapist has recommended.
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Hamstring stretch
How this exercise helps your lower back:
Tight hamstrings are a common cause of lower back pain. Your hamstring muscles run along the back of your thighs, from your hip to your knees. This stretch helps to loosen the hamstrings, easing tension and providing relief for your lower back.
How to perform this exercise:
Begin by lying on your back on a flat surface. Bend both knees, then slowly straighten one of your knees and lift that leg toward your chest until you feel a gentle stretch in the back of your thigh. Keep your opposite knee bent with your foot flat on the floor. Repeat with the opposite side.
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Piriformis stretch (knee to shoulder)
How this exercise helps your lower back:
Your piriformis is a small muscle located in your buttocks. When it becomes tight or spasms (often due to strain) it can compress your sciatic nerve, which runs from your lower back down to your legs. Stretches like this can build strength and improve movement in the piriformis and surrounding hip muscles. The improved hip strength and movement can help take strain off your lower back muscles.
How to perform this exercise:
Lie on your back with your legs straight. Bend one knee and lift it toward your chest. Using your opposite hand, gently pull the knee across your body toward your opposite shoulder. Hold the stretch for 30 seconds. Repeat with the opposite side.
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Half kneel hip flexor stretch
How this exercise helps your lower back:
Your hips provide a connection between your lower spine (lumbar region) and your legs. Sometimes your hip flexor muscles can become tight from extended periods of sitting or inactivity due to a lower back strain. The gentle movement of this exercise helps to lengthen the hip flexor muscles and promote flexibility in the hips and lower back.
How to perform this exercise:
As the name suggests, get into a half kneeling position to start. Gently squeeze and tighten your stomach muscles as you slowly lean forward until you’re extending past your bent knee. If you’re looking to elevate this exercise, slowly stretch your arms in front of you with your hands pointed at the ceiling. Repeat with the opposite side.
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Cat-Cow stretch
How this exercise helps your lower back:
This stretch is a common pose in yoga and targets the deep core and hip flexor muscles and the joints in your spine. This pose can help improve the overall flexibility and mobility of your spine by reducing spinal stiffness and tension. It can also help improve your posture by encouraging proper alignment.
How to perform this exercise:
You start this exercise by kneeling on your hands and knees with your face toward the floor. Once your arms and legs are evenly spaced, slowly arch your back toward the ceiling and bring your stomach in (imagine a cat arching its back). Hold the position for 5 to 10 seconds, then begin to bring your back and belly back down toward the floor while also looking up toward the ceiling. Hold this position for 5 to 10 seconds and then repeat these steps until you’ve done 8 to 10 reps.
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Sphinx stretch
How this exercise helps your lower back:
The sphinx stretch is considered a mild back bend that helps you keep weight off your lower back while gently working your body. This stretch has many benefits and helps to strengthen and stretch your lower back, glutes and chest.
How to perform this exercise:
Lie on your stomach with your elbows under your shoulders with both hands in front of you and your palms facing down. With your feet slightly apart, slowly tighten your lower back, buttocks and thighs as you lift your head and chest off the floor. Your hips should be pressed to the floor, your core should be kept engaged. Hold for 30 seconds to a minute, then lower your upper body back to the floor.
Get a personalized stretching plan for lower back strain at Forever Fit
Are you experiencing lower back strain and looking for long-term relief? Do you live near Severna Park, Frederick, Gaithersburg, or one of our other Maryland locations? If so, then you may want to consider visiting us for physical therapy to help treat your back pain. Our licensed therapists are here to guide you through a safe and personalized recovery process.
Contact our team today to schedule an initial appointment for your lower back strain.
