Back nerve pain can be agonizing and incapacitating, making mobility a challenge. This can be caused by several situations including injuries, spine canal issues, and ruptured disks. Stretching is an effective treatment for back pain management. The following stretch poses may help in alleviating your lower back pain.
Reclining Pigeon Position
This pose helps to open and stretch your hips. Lie on your back bringing you right leg upward at a ninety-degree angle. Interlock the fingers of both hands behind your thing. Raise your left leg, placing your right ankle on your left knee. Keep this position for about a minute. Repeat the pose with your other leg.
Sitting Pigeon Position
This pose stretches your lower back and glutes. Sit down on the floor, extending your legs outward. Bend your left leg, placing your left ankle on your right knee. Keep this position for about thirty seconds. Repeat the pose with your other leg.
Forward Pigeon Position
Kneel down on all fours. Raise your right leg, moving it forward along the ground so that your foot is in front of your knee. Extend your left leg behind you, pointing your toes backward. Slowly shift your weight away from your arms and onto your legs. Sit tall with your hands beside each of your legs. Breathe deeply. As you exhale, lean forward over your right leg. Repeat the pose with the other leg.
Knee to Opposite Shoulder Position
This basic stretch exercise can help to loosen your glutes and relieve lower back pain. Lie on your back, extending your legs and flexing your feet upward. Bend your left leg, intertwining your fingers around your knee. Gently pull your leg toward your right shoulder. Keep this position for about thirty seconds. This should provide relief not cause pain. Move your left leg back to the starting position and repeat with the other leg. Continue through three repetitions of this pose.
Sitting Spinal Position
Compression of spinal vertebrae can cause lower back pain. This exercise can create spinal space and alleviate pressure. Take a seated position, extending your legs outward and flexing your feet upward. Bend your left knee, placing your flatly next to the other knee. Position your right elbow outside of your left knee, as you gently rotate your body. Keep the position for about thirty seconds then repeat with the other side. Continue through three repetitions of this exercise.
Standing Hamstring Position
This exercise helps in relieving tightness and discomfort in the hamstring area due to lower back pain. Stand with your right foot elevated on step or chair, below the level of your hip. Straighten your leg, flexing your toes forward. Bend forward toward your right foot. This should provide relief, not cause discomfort. Release your right hip downward. Keep this position for about thirty seconds then repeat with the other leg.
It is important to stretch carefully and to stop any exercise that begins to cause pain. Keep in mind that flexibility is different with everyone and you should not force yourself into a position that is painful.
For more information on the best exercises for back pain management in the Frisco Tx area, contact Tieperman Health and Wellness at 214-705-1799 today!
Tieperman Health and Wellness | Back Pain Management Frisco Tx | 214-705-1799