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  • Writer's pictureDr. Monique J. Caruth, PT, DPT

How To Ease Low Back Pain?

Stretching your lower back daily can have several important benefits so here are 5 stretches you can do at home when you first get up in the morning.

You want to stretch for pain relief, improved flexibility, to correct posture, to reduce stress and tension in your low back, prevent injuries, improve circulation, improve function and your quality of life to keep you moving and not falling.

It's important to note that stretching should be done correctly and gently, as excessive or improper stretching can lead to injury. If you have chronic back pain or specific concerns, it's a good idea to consult with a healthcare professional or a physical therapist to develop a safe and effective stretching routine.

Single Knee To Chest: While Lying on your back, raise your leg up and hold your thigh under your knee while gently pulling it towards your chest for a gentle stretch for about 15-30 seconds. Lower your leg down and repeat 2-4 times.

Double Knee To Chest: While Lying on your back, hold your knees and gently pull them up towards your chest and hold for 15-30 seconds. Lower your legs and repeat 2-4 times.

Lateral Trunk Stretch: While in a seated position, raise your arm over head and bend your body to the side for a stretch to your back and arm. Hold 15-30 seconds then return to starting position and repeat 2-4 times each side.

Seated Low Back Stretch: While sitting in a chair, begin by slowly bending forward and reaching your hands towards the floor. Flex your trunk and head down towards the ground. Hold for a stretch to your back for 15-30 seconds, then return to starting position and repeat 2-4 times.

Low Back Stretch Standing: Start by standing with your feet together and your hands on the back of a chair or counter top for support.

Next, lean forward for a gentle stretch to your low back/hamstrings. Hold stretch for 15-30 seconds.

Return up to starting position and repeat 2-4 times.

If you would like a more guided session, learn more by booking a session with one of our #physicaltherapists to come to your home.

Single Knee To Chest
Double Knee To Chest

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