Top 3 Stretches to Relieve Back Pain and Sciatiac Pain!
Today, I want to share with you the top 3 stretches to help you with your back pain. Give these three stretches a try and comment below on which stretch works best.
To get started, you're going to get onto the floor on your hands and knees. We must get your abdomen working and engaged and activated if we're going to have success in getting rid of your back pain.
After getting on all fours, round your back out by elevating your spine into that position gently and feeling your tummy muscles, your core muscles engaged from the bottom, lifting up. Once you get into that position, maintain your pelvis tucked into that place and your spine gently rounded into that position and simply hold the position, but what we're going to do to make it more challenging is I want you to take your right hand off the ground ever so slightly... a few inches off the ground and then hold and maintain that position while you breathe in through your nose and out through your mouth, four breaths. Very purposeful, strong breaths of inhale and exhale and each time you exhale I want you to feel and isolate your abdominals, in this instance on the left side of your core.
Exercise number two, dealing with back pain. We got abdominals working in the last exercise; this time I want you to lie on your back put your feet onto that wall. You can very simply do this exercise again on your own at home scoot close enough to the wall until you get your knees in a 90-degree position and your hips in a 90-degree position. A little ball or rolled up towel goes right between your knees. What we're after in this instance is we're building on abdominal activation but also recruiting very important muscles in the back of your thighs called hamstrings. Hamstrings support your spine and work in tandem with your abdominal muscles. You've got to have them! What you're going to do is gently peel your hips up off the floor an inch or a couple of inches by digging your heels into the wall. Your toes should be pulled back off the wall and your heels very purposely smashed into the wall. Once your hips are raised up into that position slightly and holding on to that ball, I want you to breathe again in through your nose and out through your mouth deliberately feeling your core muscles engage in combination with your hamstring muscles.
Last exercise, third exercise, building on what we've done before. I want you to get into a position up against the wall, standing with your heels about seven to 10 inches from the wall. We'll use that ball again between your knees. From this position, you're going to squat down into a little bit of a knee bend; you don't need to go very far at all. Once your knees have squatted forward a little bit, I want you to feel how you’ve taken your foundation, which is your pelvis that supports your spine, and tucked it underneath you and pulled it backward. Once you get that feeling and that foundation in place, I want you to take both of your arms out in front of you and gently reach forward and engage your abdominal mechanism by reaching your hands forward while your pelvis stays maintained in that position. Equal weight distributed between left and right legs, and then simply hold and maintain and squeeze the ball with the knees bent a little bit, your hands forward and breathe like we've been doing in our previous stretches, in through your nose and out through your mouth and feel your core muscles engage. Continue to feel those hamstring muscles engaged and activated.
I hope that these three stretches can help relieve some of your back pain. If you comment below you can let us know which of the stretches work best for you and we can get a conversation started on how to get you feeling better.
-Mark Bengtson, MPT, Owner
Pinnacle Physical Therapy