5 Easy Stretches for Lower Back Pain

​​​​Approximately 80 percent of adults experience some kind of lower back pain in their lifetimes. The lower back houses the majority of your upper body weight, which makes it an easy target for pain.

Lower back pain is primarily caused by twisting or lifting something improperly, which causes the tendons or muscles to overstretch and tear. Something as simple as performing a manual task at work or lifting a child can trigger the pain. 
Fortunately, research proves physical therapy and exercise is more beneficial in relieving lower back pain than conventional medicine. Talk to your primary care doctor or physical therapist before practicing any methods to relieve your lower back pain. But for starters, incorporating these simple stretches into your daily routine can help you regain strength in your lower back.

  1. Single Knee to Chest: Lie on your back with your knees bent and feet flat> Raise one knee to your chest, holding the back of your thigh with your hands. Hold for 20 seconds and repeat each side 3 times.​

  2. Double Knee to Chest: Lie on your back with your knees bent and feet flat. Raise both knees to you chest, holding the back of the thighs with your hands. Hold for 20 seconds and repeat 3 times.

  3. Hamstring stretch: Lie on your back, grasp one thigh with your hands and raise it so your hip is at a 90 degree angle. Try to straighten the knee without moving the hip until a stretch is felt in the back of the thigh. Hold for 20 seconds,repeat each side 3 times.

  4. Paraspinal Stretch: Begin on your hands and knees. Sit back on your heels, keeping your hands flat on the floor. You should feel the stretch down the length of your back. Hold for 20 seconds repeat 3 times.

  5. Piriformis Stretch: Lie on your back, with both legs extended grasp one leg behind the knee and pull it to your chest. Using your hand, move your knee to the opposite hip. Hold for 20 seconds repeat 3 times.

All of these stretches help alleviate muscle soreness and joint pain. And the best part? You can do them easily from anywhere!

Watch ​how The Christ Hospital Joint and Spine Center team got one patient back to her love of gardening, when ​back pain became unbearable:
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