Alleviating Discomfort: Stretches for Lower Back Pain
by Princeton Orthopaedic Associates
Do you have lower back pain?
Lower back pain is a common issue for many people, and it can significantly impact your daily life, affecting everything from your ability to perform simple tasks to your overall mobility and quality of life. Your lower back, or lumbar region, bears the brunt of your body's weight and is involved in virtually every movement you make. As a result, this area is highly susceptible to pain and injury. Your lower back pain can stem from various causes. Some of the more common causes are poor posture, muscle strain, herniated discs, and degenerative conditions like arthritis. You can effectively manage some cases of lower back pain at home with proper care and exercises. However, others may require the expertise of an orthopaedic surgeon. If you are experiencing back pain in areas other than your lower back, read more about unlocking back pain relief.
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We have multiple Orthopaedic Spine & Back Specialists who treat spine & back-related injuries every day.
We have the Spine and Back Institute with a team of world-recognized back specialists, orthopaedists, and therapists who have focused solely on back, neck, and spine health issues for over 15 years.
We have a whole-body health approach when it comes to orthopaedic spine, neck, and back health. The health of the entire body is connected to your back.
In many situations, you can address your lower back pain right at home to see if you can find relief. However, we want to emphasize that if your condition worsens or becomes severe, you should seek care from an orthopaedic specialist immediately.
Lower back pain symptoms you can try to treat at home:
Mild to moderate lower back pain that improves with rest and over-the-counter pain relievers
Stiffness or soreness in the lower back
Lower back pain that radiates slightly into the buttocks or thighs but not below the knee
Occasional muscle spasms
Difficulty standing up straight or moving without discomfort
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Lower Back Pain Symptoms That Require Professional Attention:
While there are many steps you can take to treat lower back pain at home, you should watch out for some key factors that warrant seeing an orthopaedic back specialist.
Keep an eye out for the following:
Severe relentless lower back pain that does not improve when you rest or with OTC medication
Pain that radiates down one or both legs, primarily if it extends below the knee
Numbness, tingling, or weakness in the legs
Loss of bladder or bowel control
Lower back pain following an injury, such as a fall or accident
Persistent lower back pain that interferes with daily activities or sleep
If you experience any of the more severe symptoms, it is crucial to consult an orthopaedic surgeon for a comprehensive evaluation and tailored treatment plan.
Effective Lower Back Stretches
In many cases, you can alleviate your lower back pain through targeted stretching exercises. These exercises help improve flexibility, strengthen muscles, and reduce tension in the lumbar region. Here are some of the most effective stretches for lower back pain:
Cat-Cow Stretch
The Cat-Cow stretch is excellent for improving flexibility and releasing tension in the spine. By alternating between arching and rounding the back, this stretch helps to mobilize the spine and it gently stretches the muscles in your lower back.
Steps:
Start by getting down on your hands and knees in a tabletop position.
Inhale as you arch your back while dropping your belly towards the floor.
Lift your head and tailbone towards the ceiling - this is commonly called 'Cow Pose'.
Exhale as you round your spine towards the ceiling while tucking your chin to your chest.
Pull your belly button in toward your spine - this is commonly called 'Cat Pose.'
Repeat for 5-10 breaths, moving slowly and gently.
Child's Pose
Child's Pose gently stretches the lower back and hips, relieving tension. This resting pose helps to lengthen the spine and relax the muscles, making it ideal for relieving lower back discomfort.
Steps:
Kneel down on the floor and then gently sit back onto your heels.
Stretch your arms forward as you lower your torso between your knees, reaching your hands towards the floor.
Rest your forehead on the mat and hold in this position for 30-60 seconds while breathing deeply.
Knee-to-Chest Stretch
This stretch helps to relax your lower back muscles and relieve tension. By gently pulling your knee towards your chest, you can elongate your lower back and alleviate discomfort.
Steps:
Lie down on your back with your knees bent and rest your feet flat on the floor.
Bring one knee towards your chest while clasping your hands around it.
Hold for 15-30 seconds, then switch legs.
Repeat 2-3 times for each leg.
Piriformis Stretch
The piriformis stretch targets the muscles in the buttocks, which can help alleviate lower back pain. By stretching the piriformis muscle, you can reduce tightness and relieve pressure on the lower back.
Steps:
Lie down on your back with both of your knees bent.
Cross one ankle over the opposite knee.
Pull the uncrossed leg towards your chest until you feel a stretch in your buttock.
Hold for 15-30 seconds, then switch legs.
Repeat 2-3 times for each leg.
Seated Forward Bend
This stretch helps to lengthen your spine and stretch the lower back and hamstrings. By reaching forward towards your feet, you can effectively reduce tension in the lower back and improve flexibility.
Steps:
Sit down on the floor with your legs straight in front of you.
Hinge at your hips as you reach forward toward your feet.
Keep your back straight, and avoid rounding your spine.
Hold for 15-30 seconds, then relax.
Repeat 2-3 times.
Oftentimes, you can effectively manage and reduce your lower back pain by incorporating these stretches into your daily routine. However, always listen to your body and avoid pushing into pain. If your symptoms persist or you feel them worsen, make sure to seek professional medical advice to ensure appropriate care.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
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