By 911 Pain Management | June 1st, 2023 | Pain Management
Lower back pain can have many causes, whether it be an injury, poor posture, symptoms of kidney stones, or other underlying conditions, back pain can greatly affect your quality of life.
Depending on your particular situation, there are a number of options available to help with relieving lower back pain, including regular stretching.
While the lower back can be hard to target, your McAllen pain doctor at 911 Pain Management clinic has a few helpful stretches to help you reach painful areas. Be sure to take these stretches slow and stop if they hurt.
Knee-to-Chest Stretch
This stretch is meant for the hips, thighs, and glutes. Stretching these muscles can help with hip pain and lower back pain. Here’s how to perform them:
- Lay on your back and place your feet flat on the floor. Your knees should be bent.
- Grab your left knee either at the thigh or shin and bring it to your chest. You can keep your right leg bent or straighten it.
- Keep your hips on the floor. Breathe deeply and hold this for 30-60 seconds.
- Lower your leg and repeat with the right leg.
If laying on the floor is uncomfortable, you can use a yoga mat. You can also place a towel under your head. If you want to increase the stretch you can tuck your chin and lift your head.
Cat-Cow Stretch
This stretch is a common yoga pose that shifts between your back dipped down and then arched. This is an easy beginner’s stretch but still works great to relieve pain:
- Get on your hands and knees with your back straight.
- Inhale and look up. Your back should dip down.
- As you exhale, arch your spine towards the ceiling.
- Do this with each breath for 1-2 minutes.
If you want a deeper stretch, you can hold each pose for 5-20 seconds each. Put padding under your knees if you suffer from knee pain, and if you have bad wrists, place them slightly forward instead of under your shoulders.
Piriformis Stretch
This stretch works the piriformis muscles, which are located deep in your buttocks. Stretching this muscle can help relieve lower back pain along with pain in the buttocks area.
Be sure to go slow and don’t overextend if it hurts:
- Lay on your back with your knees up and feet on the floor.
- Put your left ankle as close to your right thigh as possible.
- Grab your right knee and gently pull your knee to your chest. Hold this for 30-60 seconds.
- Repeat on the other side.
If lifting your lower leg hurts, keep the foot on the floor. You can grab the ankle and knee of your top leg and lift it instead, and try not to twist the leg too much.
Learn How To Manage Back Pain
Lower back pain doesn’t need to be a constant companion. If serious causes for your pain have been ruled out, you don’t need to suffer any longer.
