Lower back pain can appear gradually over time or develop as a result of physical trauma. Regardless, lower back pain can cause a variety of complications and prevent you from performing basic activities or meeting your professional commitments. Waking up with stiffness or significant pain can be avoided or reduced with particular stretches that help support flexibility.
Stretch To Reduce Lower Back Pain
Although the benefits associated with stretching appear with time, investing time each day to stretch can help produce and maintain positive, long-term health.
Stretches That Help Relieve Lower Back Pain
The following stretches are recommended by our Atlanta Orthopedic Doctors for reducing lower back pain and stiffness. If you are unsure how to follow through with any of the following activities, contact AICA Orthopedics to schedule an appointment for more information and additional treatment.
Knees to Chest
You can perform this stretch by lying on your back with your legs stretched out in front of you. Gradually raise your right knee and press it against your chest while holding your arms around your thigh. Try to hold this position for 40 seconds before switching to the opposite leg.
CrossBody Knee Twists
Remain on your back with your legs resting in front of you. Gradually lift one of your knees to your chest and extend it over the opposite side of your body. You will know that this is working correctly when you feel the back of your thigh and glutes stretching. Hold this position for 40 seconds before repeating the process with the opposite side.
Cat and Cow Stretch
Rest comfortably on your hands and knees, while keeping your back straight. Slowly breathe out and, at the same time, arch your spine while tightening your core muscles. Remain in this position for ten to 20 seconds before breathing in and returning to your flat back. Try to repeat this process at least ten times.
Cobra Stretch
Lay flat on your stomach with your legs stretched out behind you. Keep your upper body positioned on your arms, with your palms resting in front of you and facing the floor. Gradually push your upper body up using your hands, while also resting your weight on your arms and keeping your hips on the floor. Hold this position for 10 to 15 seconds before returning to the original position flat on the floor.
Child’s Pose
After getting on your hands and knees, keep your hips between your feet and reach your arms out in front of you. Allow yourself to rest comfortably in this position for 20 seconds or so before returning to the beginning.
Contact AICA Orthopedics For Permanent Treatment and Back Pain Relief
Following through with stretches like these can help reduce lower back pain over time and prevent other complications from developing over time. Although stretching helps keep your system flexible and healthy, receiving regular Orthopedic Treatment is the only way to address the source of lower back pain.
To meet with one of our Atlanta Orthopedic Doctors and to get answers based on your unique needs, contact our clinic today. Dial (404) 855-2141 to schedule an appointment for this week.
