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McAllen Pain Doctor Reveals Stretches To Help With Lower Back Pain

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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:

  1. Lay on your back and place your feet flat on the floor. Your knees should be bent. 
  2. 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. 
  3. Keep your hips on the floor. Breathe deeply and hold this for 30-60 seconds.
  4. 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: 

  1. Get on your hands and knees with your back straight.
  2. Inhale and look up. Your back should dip down.
  3. As you exhale, arch your spine towards the ceiling. 
  4. 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:

  1. Lay on your back with your knees up and feet on the floor.
  2. Put your left ankle as close to your right thigh as possible. 
  3. Grab your right knee and gently pull your knee to your chest. Hold this for 30-60 seconds.
  4. 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. 

911 Pain Management clinic in McAllen has experience in treating pain and is here to improve your quality of life through a holistic approach to medicine. Get the help you need right now! 

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Lower Back

No matter if you hit the gym, work in an environment that requires heavy lifting, or are just feeling the effects of aging, lower back pain and stiffness can demobilize you if you aren’t careful. 911 Pain Management helps patients overcome lower back pain with solid pain management solutions.

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the patient Journey


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1. Scheduled an appointment.

2. Plan your transportation.

3. We will send you a reminder.


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4. Registration and sign in.

5. Your medical evaluation.

6. Your treatment recommendation.


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7. Registration for treatment.

8. Preparation for treatment.

9. Treatment and recovery.

10. Discharge and release.

11. Transportation home.


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12. We will call you after 2 weeks to see how you are doing.

Our Pain Management Services in McAllen, TX

Pain Point Injections

Pain Point Injections

Our pain management doctors can provide trigger point, soft tissue, and steroid injections to help you find pain relief.

Nerve Blocks

Nerve Blocks

Nerve blocks are a type of pain medicine that works to block the pain signals being sent from the nerves in your back.

Medication Management

Medication Management

Medication is one powerful tool used by your Rio Grande pain team. We can provide the guidance that you need to stay safe.

Regenerative Medicine

Regenerative Medicine

Our regenerative medicine specialists can provide platelet-rich plasma therapy, stem cell therapy, or exosomes treatment to help get you relief.

Yixiang Liu MD


Yixiang Liu MD is a nationally renowned pain management physician in McAllen, Texas. She has never settled for less when it comes to healing others, and her medical training, education, and exceptional expertise ensure that you get the best in pain management available to you.

Learn More About Dr. Liu

See the Benefits of Pain Management in Your Life

Improve Heart Health

Improve Heart Health

Pain can cause your blood pressure and heart rate to increase, putting more strain on your heart. Pain management can help.

Get Better Sleep

Get Better Sleep

Pain can be a real hurdle standing between you and a good night’s sleep. Our pain management doctors can give you relief.

Relieve Muscle Tension

Relieve Muscle Tension

Acute pain can cause us to tense up and tighten our muscles. Pain medicine and treatment can help relieve that tension.

Boost Mobility

Boost Mobility

If you’re suffering from pain, you might be less flexible and mobile than you once were. Pain management can get you moving again.