Stay Back, Back Pain

Do you move more carefully because your lower back hurts, or maybe you don’t move much at all? Do you struggle to find a comfortable and painless position to sleep in? Is your work or family life hurting because you’re constantly tired, in pain, and trying NOT to focus on your lower back?

You’re not alone. Many people suffer from lower back pain, and it can have a negative impact on normal activities.

But don’t worry! You can get better, and it won’t take surgery or medications!

Try these 4 easy stretches to help relieve lower back pain and improve your everyday life.

1. Knee to chest

Lying flat, put both feet firmly on the ground, bring one leg up towards your chest and gently pull under the knee until you feel a stretch. Do so for 30 seconds and then switch legs. Repeat that step 2 more times, stretching each leg a total of 3 times.

   2. Crossover

Laying both legs flat on the ground, bring one leg up towards your chest and cross your foot over the leg, gently pulling your knee towards your chest. Do so for 30 seconds and then switch legs. Repeat that step 2 more times, stretching each leg a total of 3 times.

3. Figure 4

Place both feet flat on the ground while lying  on your back. Cross one leg over the other and let it rest on your knee. Grab behind the knee and gently pull towards your chest. Do so for 30 seconds and then switch legs. Repeat that step 2 more times, stretching each leg a total of 3 times.

4. Hamstring Stretch

Lay both legs flat on the ground. Slowly raise on leg towards your chest, keeping it as straight as you can. Make sure to keep the other leg flat against the ground. If you have a towel or a stretching band, use that for this stretch, if not, simply put your hands behind your  straightened knee and gently pull towards your chest. Do so for 30 seconds and then switch legs. Repeat that step 2 more times, stretching each leg a total of 3 times.

These stretches are simple ways to lessen your back pain and can be done anywhere and anytime you can lie down. Don’t let back pain slow you down!

If you have any questions about these stretches, or if you need treatment beyond stretching, email us at pr@camelbackst.com or give us a call at 602-808-8989.

Tags: Back stretches, Low Back Pain, Pain relief, Phoenix Physical Therapy