Stretching for Back Pain Prevention: Tips and Techniques
Stretching can provide surprising benefits for back pain.
Are you struggling with stiffness, tension, or sharp pain that just won’t go away? If you’ve dealt with back pain, you understand how debilitating these symptoms are. Lower back pain is the most common diagnosis seen by physiotherapists, and while many cases will resolve within a couple of weeks, people who experience recurring or chronic back pain are often eager to find relief.
When paired with physiotherapy treatment, back pain can be significantly improved with proper stretching. Our physiotherapists at Bloor Jane Physiotherapy & Active Rehabilitation can teach you which stretches will be most effective for your back pain in addition to our customized treatment plans.
Call us today to learn more and request an appointment!
How Does Stretching Help With Lower Back Pain?
Lower back pain may make you feel confined to the couch for rest. However, staying physically active and moving is one of the most effective to soothe or prevent it.
Stretching can keep your back healthy by addressing pain in several ways, including:
- Increases blood flow to the joints and soft tissues in your back
- Improves joint range of motion, and your muscle flexibility
- Facilitates functional movement
- Promotes good posture
- Relieves stress and anxiety
If you’re not sure how to stretch for back pain relief, our practitioners can help you get started!
Stretches For Back Pain Relief
Following a comprehensive assessment of your condition and contributing health factors, we will create a care plan that includes a proper stretching and exercise regime in addition to other techniques. You should always practice stretches in a safe and comfortable spot with appropriate support.
Some simple and easy stretches for back pain include:
Knee-to-Chest Stretch: This pose extends and stretches contracted low back muscles.
- Start by lying on your back with your knees bent and feet flat on the floor or bed.
- Bring one knee towards your chest and hold it with both hands for 20-30 seconds.
- Repeat with the other leg.
Cat-Camel Stretch: The Cat-Camel stretch is a gentle mobilization of the spine and focuses on stretching and strengthening core muscles.
- Start on your hands and knees in a comfortable spot.
- Slowly round your back towards the ceiling, tucking your chin to your chest (cat pose).
- Arch your back so your belly goes toward the floor and your tailbone towards the ceiling (camel pose).
- Hold for a few seconds, and then repeat.
Leg stretches: Leg stretches can help extend your lower back, which breaks up tension and relieves pain.
- Lie on your back with your knees slightly bent and feet flat on the ground/bed.
- Raise one of your feet and loop a strap around it, then pull your foot toward your chest.
- Keep your opposite leg on the floor/bed until you notice a stretch in your hamstrings.
- Hold for a few seconds, and then repeat.
Seated spinal stretch: This technique helps relieve pain by opening the hips and stretching the chest, shoulders, and upper and lower back.
Sit upright on the floor or couch (or bed) with your legs extended and your hands resting on your thighs.
Start by bending your right knee and crossing your foot, so it is next to your left thigh.
Reach your right arm behind you for support and gently twist your body to the right.
Place your left arm so the back of your upper arm is on the outer part of your bent right knee. Use your left arm to assist your body as you twist deeper with each breath.
Slowly release and repeat on the other side.
It’s important to stretch within your physical capabilities. If stretches are painful or you are uncertain in any way, contact your Bloor Jane Physiotherapy & Active Rehabilitation physiotherapist for help!
How Physiotherapy Can Help
Physiotherapy rehabilitation is key when it comes to resolving back pain, our team will provide proper guidance on what stretches and exercises you should perform at home to get the results you’re looking for. Our physiotherapists at Bloor Jane Physiotherapy & Active Rehabilitation strive to find you relief by designing treatment plans that are customized to your needs.
Contact us today to learn more about stretching for back pain prevention and discover how our treatment plans could help!