In October, one of our in-house physical therapists, Dr. Michael Lian, explained common causes of lower back pain. We now continue the 3-part series with Harvard Health’s suggestions for stretching.
Stretching promotes harmony among muscles so they can support the back properly and ward off pain. Muscles are the back's unsung heroes.
"Tight muscles can pull on other structures in the body. For example, if the hamstrings are tight, they pull the pelvis down. The pelvis connects to the lower back. And if the pelvis is being pulled, the low back is being pulled, which can hurt," says Christina Ruggeri, a physical therapist in the sports medicine division of Harvard-affiliated Spaulding Rehabilitation Hospital.
“Another example: Tight muscles in the buttocks can pinch the nearby sciatic nerve, triggering pain in the low back and all the way down the leg. Be gentle when you stretch, so you help your muscles and don't injure them or aggravate the cause of the pain, such as a compressed nerve," Ruggeri says.
You can do these 2 stretches a few times a week or every day:
1) Single Knee Pull
Lie on your back on a bed or the floor. Bend your right knee. Grasp the back of your thigh and pull your knee in toward your chest. Flex your left foot and press the thigh and calf of that leg down toward the floor to feel a stretch in the front of your left hip and top of your left thigh.
Hold 10 to 30 seconds, return to the starting position, and repeat with the other leg. Repeat the process three times.
2) Double Knee Torso Rotation
Lie on your back on a bed or the floor, with your knees bent and feet together. Put your arms out to each side at shoulder level, palms up. Tighten your abdominal muscles, lift both knees toward your chest, then lower them together to the left side on the floor. Keep your shoulders relaxed and pressed into the floor. Look in the opposite direction, and feel the stretch across your chest, torso, lower back. and hip.
Hold 10 to 30 seconds. Bring both knees back to center, then repeat the stretch on your right side. Repeat the exercise three times.
Reminder: Don't Stretch with Pain
Stop stretching if your pain gets worse during a stretch. If you’re concerned about a current condition, or a sudden new pain, consult your doctor and then a physical therapist can assess your ability and tailor a stretching program for your needs.
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