Lower back pain is one of the most common health issues affecting daily activities. Some different conditions and factors can contribute to lower back pain. Doing regular stretching exercises and keeping yourself physically active can help you manage and ease back pain.
If you suffer from back pain
without any injury, your doctor may recommend stretching and strengthening
exercises. Stretching can reduce your muscle tension and improve flexibility.
On the other hand, strengthening exercises are beneficial to improving core
muscle strength to decrease pain and prevent future injury.
There are different treatment options
and physical exercises for lower
back pain relief in Colorado Springs, CO. In this
section, you will find a list of activities to prevent
and manage pain.
Top 6 Exercises For Lower Back Pain
Knee-To Chest Stretch
This exercise relaxes your glutes,
thighs, and hips while promoting overall relaxation. To perform knee-to-chest
stretch for lower back pain relief in Colorado Springs, CO, follow these steps:
●
Bend your left knee and lie on your back
●
Keep your right knee straight
●
Draw your left knee into your chest, clasping your
hands at the top of your shinbone or behind the thigh.
●
Avoid lifting your hip and lengthen your spine down to
your tailbone
●
Hold this pose for 1-2 minutes
●
Change the leg and repeat
Piriformis Stretch
Piriformis stretch helps relieve the
tightness and pain in the lower back and buttocks. To perform Piriformis
stretch:
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Lie on your back and bend your both knee
●
Put your left ankle on your right thigh
●
Place your hands behind your thigh
●
Pull up your hip toward your chest until your feel a
stretch
●
Hold this pose for 1 minute
●
Repeat this with the right leg
Pelvic Tilt
This exercise develops the strength
of the abdominal muscle. Many physical therapists in Colorado Springs, CO
recommend Pelvic tilt to relieve the pain and tightness in the lower back. You
need to follow these steps to perform pelvic tilt.
●
Lie on your back with feet flat on the floor and both
knees bent.
●
Engage your abdominal muscles and feel the pressure
●
Breathe normally
●
Hold this position for 10-20 seconds
●
Release and take deep breaths to relax
●
Do 3-4 sets
Trunk Twist
You can perform these exercises
either lying down or sitting up, whichever is easier for you. Steps to perform
trunk twist are given below:
●
Lie on your back
●
Lift your left knee to chest
●
Stretch your right arm straight
●
Turn your body to the right
●
And then turn your body to the opposite side
●
Repeat it with the right leg
Note:- If you have a history of disc
prolapse, you can avoid this exercise
Seated Spinal Twist
Physical therapists in Colorado
Springs, CO, offer this exercise to stretch your neck, shoulder, and
abdominals. You can also use a seated spinal twist to stretch your back,
glutes, and hips. This exercise helps to increase the mobility of the spine and
decrease lower back pain. Follow these steps to perform a Seated spinal twist.
●
Sit on the floor and extend both legs
●
Bend your right knee
●
Put your left hand behind you for support
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Place your right hand on your left thigh
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Twist your body to the right side
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Hold this pose for 30 seconds
●
Repeat on the other side
Note:-You can keep both legs straight
to make this exercise more comfortable.
Sphinx Stretch
Sphinx stretch is a simple exercise
that allows you to relax your lower back muscle and relieve pain. This exercise
strengthens and stretches your chest, buttocks, and
spine. Lie on your stomach and put both your arms on the floor.
●
Gently engage your thighs, buttocks, and lower back as you
lift your chest and head
●
Breathe deeply and focus on abdominals and lower back
areas
●
Press your pelvis into the floor
●
Look straight ahead
●
Hold this position for 25-30 seconds
●
And repeat it again
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