Stretches for Lower Back Pain

People might think they need to rest in bed when they experience back pain, but sometimes adding in stretches and slow walks can help relieve the pain. It is important to maintain normal activity as much as you can manage.

The following simple stretches can help you keep your back muscles in motion and improve your chances of quick recovery:

  • Supine Hip Flexor: Lay face up on your bed with one of your legs hanging down over the side. Hold the position for two minutes, then switch legs.
  • Single Knee to Chest: Lying face up, hold one of your knees up against your chest for ten seconds at a time. This stretch is not advised for people with osteoarthritis or knee problems.
  • Hamstring Stretch: Lying face up, pull one of your legs up and point it, erect, at the ceiling with your hands held behind your knee. Hold the position for ten seconds, then switch legs.
  • Glute/Piriformis Stretch: From a face-up position, lay one of your legs flat and draw the other up. With your opposite hand, pull this leg across your body until you feel a stretch in your muscles. Hold the position for ten seconds, then switch sides.
  • Lumbar Rotation with Flexed Knees: Lay face up and draw your knees up, feet rested on the floor. Allow both knees to fall to the same side of your body, holding the position for ten seconds.

For more ways to facilitate quick recovery from back pain, consult our Tacoma foot massage clinic.