Best Stretches for Low Back Pain

Low Back Pain Treatment in Oakville

Back pain can have various causes, from sneezing too hard to pull a muscle. The pain can become debilitating or can increase in severity if you leave the injury unaddressed. However, we have a list of the best stretches for low back pain, as suggested by many medical experts. 

Why These Stretches Work

Your body’s condition works as your first line of defence against chronic injury. You can better sustain yourself with proven stretches for relieving low back pain. Recommended back stretches for pain relief can work on the muscles, ligaments, and other tissues experiencing persistent pain.

Let’s explore the three top-rated stretches to alleviate lower back pain. Prepare a yoga mat or cushioned, sturdy chair to complete these stretches!

1. Cat-Cow

One of the most effective low back pain stretching exercises can seem simple. This yoga stretch improves spinal flexibility and can help differentiate individual back muscles.

  • On all fours, align your wrists to your shoulders and knees to your hips without tucking your toes. Ensure your back is straight and look forward.
  • Breathe in, and dip your stomach toward the ground, raising your chin to look up. The cow position should allow you to relax your shoulders.
  • Breathe out and curve your spine upward like a cat with an arched back. Tuck your chin toward your chest, pull your stomach inward, and press your hands and knees to the mat.
  • Repeat as needed.

2. Seated Nerve Flossing

Many people with disabilities utilize beneficial exercises for managing low back pain. If you have a permanent back injury or a herniated disc, seated nerve flossing can help release nerve and muscle tension. However, do not continue this stretch if the pain feels intolerable.

  • Sit in a tall, lightly padded chair.
  • Breathe in, press your back to the chair, and extend one leg forward, pointing the toes upward. You may feel some mild extension pain.
  • Breathe out, bend the extended leg while pointing your toes, and lean forward with your chin tucked to your chest. You may need to move your foot under the chair to complete this move.
  • Repeat as needed.

3. Knee-to-Chest Stretch

One of the best stretches for low back pain requires more body movement, but you can lie down while doing it. If you have osteoarthritis or a slipped disc, stay mindful of your pain levels. While it is one of many expert-approved back stretching techniques, each person’s body may need different care.

  • While on your back, bend your knees and keep the soles of your feet on the floor.
  • Bend your left leg to your chest and hold it in place with your hands. You can straighten your other leg or keep it bent.
  • After holding it for 30 seconds, switch legs, bending your right to your chest and holding it. Try to keep your spine relaxed against the floor.
  • Repeat as needed.

Do You Need a Recovery Team?

OAK Chiro and Wellness specializes in providing the best physical therapy and chiropractic services in Ontario. We customize treatment and recovery plans with the best stretches for low back pain. Visit our contact page to schedule your first appointment today!

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