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Help Your Lower Back Pain With These 3 Stretches

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If you suffer from lower back pain, you understand how frustrating it can be to perform the simplest tasks. Core Physical Therapy’s team can help you find relief and will create a specialized program to meet your needs. We have more good news! We’ve explained three great stretches below that can help relieve your lower back pain and get you feeling your best again.

Wall Clock

This movement loosens up the joints in the soft tissue of your back. To do this, start by facing a wall with your hands straight in front of you against the wall. Think about it like you’re standing on a big clock with 6:00 being the wall, 12:00 being behind you, 3:00 to your left and 9:00 to your right. Focus on the movement of your lower back and rotate your pelvis to touch each number on the clock. You can go clockwise or counterclockwise, focusing on the numbers that are more difficult for you. Do this about 15 times and repeat 2-4 times a day. For a visual demonstration of the wall clock, watch this video on our YouTube channel.

Seated Piriformis Stretch

This stretch will focus on stretching the hip area. Start in a seated position and bring your right leg up, resting your ankle on your left knee. This movement alone is an adequate stretch for most, but in order to deepen the stretch, try arching your lower back and/or pushing your knee slightly towards the floor. When you find a comfortable position that doesn’t cause any pain or pinching, hold it for 30 seconds and repeat with the opposite leg. To see this stretch demonstrated, check out this YouTube video from our channel.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch will help you work the area from your hip pocket to your knee. Start by kneeling on one knee with the leg in front of you at a 90-degree angle. Stay upright while performing this stretch, avoiding any arch in your lower back. Instead, tip your pelvis backward with your belt buckle coming up towards your nose. Squeeze the muscles in your bottom in order to intensify the stretch in the leg that’s down. Hold this position in a pain-free manner for about 30 seconds and repeat 2-3 times a couple times per day. For a visual demonstration of this stretch, watch this video from our YouTube channel.

We hope these stretches will help ease your lower back pain and allow you to carry on with your daily tasks pain-free. Check out our YouTube channel for more helpful stretching videos, and contact us with any questions you have about our physical therapy services.

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