More and more adults are suffering from low back pain and more often than not it is chronic back pain that they can’t seem to get rid of. This of course can be frustrating and impedes your quality of life.
As a result of this, my low back pain patients often have difficulty enjoying family time, or they can’t participate in workouts, or sports or other activities that may help them to relieve their stress.
Here, at ABove Physical Therapy we have seen and successfully treated hundreds of patients with low back pain caused by a large variety of reasons.
Our physical therapists are highly trained in dealing with this growing problem. Our training is specific to identifying the deficits that people have in their strength and flexibility that tend to be main contributors to the cause of their low back pain.
A note of caution – these stretches are NOT to be overdone. We do not believe in the “no pain – no gain” mantra. What I usually tell my patients is “Let’s target a gentle to medium stretch.” The purpose being to gain the benefits of the stretch through consistency over a long period of time.
If your pain is so severe that you do not feel comfortable attempting any of these stretches, then please consult with a physical therapist to help you through them.
Our physical therapist (and owner) John Bove is demonstrating each of the stretches we are listing below.
Here Is Our List Of The Best Stretches For Your Low Back Pain
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14. Pelvic Tilts
a) Lie on your back with our knees bent.
b) Next, arch our low back and then flatten it repeatedly.
c) I would recommend 15 repetitions per day to start and gradually increase it to 30 repetitions per day.
d) Your pelvis should tilt forward and back during the movement.
e) Move through a comfortable range of motion.
15. Bridging
a) Lie on your back with our knees bent.
b) Tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor / bed as creating a “Bridge” with your body.
b) Hold and then lower yourself and repeat.
16. Cat and Camel
a) Get onto your knees on the floor (on a mat or a towel)
b) Lower your body down with arms outstretched in front of you until your hands are flat (palms down) on the floor
c) If you cannot place your palms down with your arms outstretched you can modify it by bending your elbows and resting on your elbows.
d) Raise up your back and arch it towards the ceiling – hold it for about 2 seconds.
e) Then return to a lowered position and arch your back the opposite direction – pushing your stomach towards the floor. Hold this position for 2 seconds.
f) Repeat this process 15 times.
If you’re suffering from low back pain (like 80% of the population does from time to time) and you are having problems getting relief – then come see us at ABove Physical Therapy in Suwanee, Ga. Call us today at 770-904-2332.
We look forward to helping you!
