Whether it's caused by daily stresses, pregnancy, or an old injury, dealing with back pain is no picnic. If your back pain is severe enough, it could even interfere with your daily activities and keep you from leading a normal life. When you find yourself in this sort of situation, you may start looking for professional back pain management in Chanhassen, MN. Many people find relief through this sort of professional treatment.
Often, as part of your therapy and treatment, your therapist will prescribe some simple stretches that you should do on your own every day. This article will introduce you to some of these stretches so that you can try doing them at home to help you manage your lower back pain.
Supine Hamstring Stretch
To do this stretch, you will need a rolled-up towel, an exercise band, or some other strap. First, lie flat on your back with your right leg stretched out in front of you. Pull your left knee into your chest and place the towel or band around the ball of your foot. Then straighten out your left leg, pressing your heel towards the ceiling. Get your leg as straight as you can. If you feel like this is straining your back, bend your right knee and place your right foot flat on the ground during the stretch. Hold this position for 3 to 5 minutes, then switch legs and repeat.
Lie flat on your back and bend your knees, bringing them towards your chest. Lay your arms out so that your body forms a T-shape, with your palms flat on the ground. Exhale and slowly rotate from the hips, bringing both knees down to the ground on your right side. Keep both shoulders flat on the ground as you do so. Hold for 1 to 2 minutes, then repeat on the left side.
Lie on your stomach with your legs straight out behind you. Prop yourself up on your forearms with your elbows aligned directly below your shoulders and lift your head and chest. Press into the ground through your palms, the tops of your feet, and your pelvis. Breathe through any tightening sensations in your low back and hold for 1 to 2 minutes. This pose will help promote blood flow to the area, relieving tension and promoting healing.
Thread the Needle
Lie on your back with your feet flat on the ground and your knees bent. Cross your left ankle over your right thigh. Grab the back of your right thigh with both hands, lacing the fingers together, and pull your legs up towards your chest. Hold this pose for 2 to 3 minutes, then lower your feet to the ground, uncross your legs, and repeat on the opposite side.
Up the Wall
Lie flat on your back with your buttocks as close to an unobstructed wall as you can. Swing your legs up the wall so that they rest flat against the surface with your body at a 90-degree angle. Breathe deeply and relax the muscles in your buttocks and lower back. This position will also help to drain any stagnant fluid from the feet and ankles, which means it's great to do after a challenging workout or after a long flight. Hold the position for approximately 5 minutes or for as long as you desire, then slowly return your feet to the ground.
These 4 simple stretches are easy to do at home without the aid of a therapist, but they can work wonders for relaxing your lower back. For more stretches and tips, visit a clinic offering back pain management in Chanhassen, MN.
Related Articles -
back, pain, management, chanhassen, mn,