Lower Back Pain Relief – Back Strain Stretches and Exercises


An acute lower back strain can be felt in the following areas Immediately after the back strain it is recommended to apply ice therapy to the affected area to reduce Inflammation make sure that you are not applying ice to bare skin As the area becomes less inflamed a lacrosse ball self massage can be performed to the affected areas This should feel like a massage and not extreme pain Moving from side to side and circular motions are recommended to help massage the tissue Perform until relief is felt The Cat Camel is recommended to help with range of motion Perform the following motions slowly for 3 sets of 10 repetitions Perform these through a pain free range of motion and do not push through the pain Next try the single knee to chest stretch first start by lying on your back simply pull one knee to your chest Make sure to keep the opposite foot stable on the floor with your knee bent pull the knee to your chest not over your head Alternate legs and perform each stretch three to four times holding each for 10 to 15 seconds Next pull both knees to your chest like the single knee to chest stretch You are trying to pull your knees down to your chest not over the head Crossing the ankles can be helpful Perform each stretch three to four times holding each for 10 to 15 seconds Next cross one leg over the other use one arm to reach through the hole you made to help pull the knee to your chest If you’re having difficulty you may use a stretch strap or towel to assist If you’d rather do the stretch seated find a chair and cross one leg onto the other Stretch by pushing the cross leg downward then slightly lean forward keeping your back straight Perform each stretch three to four times holding each for 10 to 15 seconds Hamstrings can be stretched by lying on your back take a stretch strap or towel and place it around your foot Use both arms then pull the leg upward make sure to keep the opposite foot stable on the floor with the knee bent Hamstrings can also be stretched while seated place the leg to be stretched on an object and lean your trunk forward Make sure to keep your knees straight Play around with different heights until you find the one that works best for you as the height increases so will the intensity of the stretch Standing and using a step can work too perform each stretch three to four times holding each for 10 to 15 seconds Lower trunk rotations can be performed by lying on your back and rotating your knees from side to side Start off with limited rotation and build up These can be done back and forth with no pause at the end or you may hold for a few seconds the end Work up to 30 repetitions Bridges are a great exercise to build hip and core strength. This exercise is essential for lower back strain rehabilitation Perform 10 to 15 repetitions work up to four sets Prayer stretch should be done from a kneeling position as well Sit your back side on the back of your legs and bend forward and walk your hands out Try to push your chest to your knees After you’ve stretched out as far as you can walk your arms from side to the other side Perform each stretch three to four times holding each for 10 to 15 seconds so we can continue to make these free educational Videos, please subscribe to our Channel

2 Comments

  1. Sciatica Nerve Pain: Symptoms, Tests, and Treatments for Lumbar Radiculopathy: https://amzn.to/2MR4ZSd

  2. Great video! Thanks for the upload! Some great stretches when my lumbar is acting up!

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