6 Stretches and Exercises to Improve Low Back Pain
by Brooke Smith, PT, DPT
AzOPT Goodyear Clinic Director
Low back pain is often complex. There is no simple way to diagnose each individual’s root cause for the back pain. Even two people with pain in the exact same location may have different causes for the pain thus requiring different treatment plans. The best way to diagnose low back pain is through an evaluation with a licensed physical therapist. At this evaluation, we will discuss your history of pain while measuring your strength, range of motion, and flexibility. We will work together to identify the key facts regarding your specific low back pain so we can personalize your treatment plan to get you better.
In the meantime, here are four stretches and three exercises to reduce your back pain. While back pain does vary person to person, these exercises are generalized and available to use for most types of low back pain. Of course, if any of these cause more pain, stop immediately! If your pain does not improve within one week, please come see us for a physical therapy evaluation.
Four Stretches to Improve Low Back Pain:
Cat Cow
Kneeling on hands and knees, round your back and hips up into a “cat” position (see pic),
then allow your midsection to lower into a “cow” position. Return to neutral and repeat.
Piriformis stretch
While lying on your back with both knee bent, cross your affected leg on the other knee.
Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
Open books
Lay on one side. Keep pelvis still. Follow hand with head and rotate backwards.
Prayer or Child’s pose
On hands and knees, rock back onto heels stretching back as far as comfortable.
Also, try these three core activation exercises:
Pelvic tilt (transverse abdominus bracing)
Pull low back towards the ground and hold for 5 seconds
Dead bugs
Keeping back flat and preventing it from arching off ground moves legs and arms in opposite directions.
Diaphragmatic Breathing
For an excellent blog on this, click here.
If your back pain does not improve with these stretches and exercises, we highly recommend visiting a licensed physical therapist. With 5 physical therapy locations in Arizona, AzOPT is ready to help you with your back pain! Click here to schedule evaluation with a licensed physical therapist. We’ll get you back to living and feeling better!
