Three morning stretches to help relieve back pain

Back Pain

For patients who suffer from chronic back pain, getting your day started on the right foot is essential to your daily quality of life. You may start your back pain treatment with medication or a support brace, but many people neglect a simple and effective treatment. Stretching in the morning can help increase your range of motion and prepare your back to handle the day. Border Therapy Services shares three quick and easy stretches you can do in the morning to help relieve your back pain.

The knee to chest

This stretch can be done before you even roll out of bed. The goal of this stretch is to align your hips and stretch the muscles in the lower back:

  • Begin by lying flat on your back with toes pointed up.
  • Next, bring your right knee to your chest.
  • Hold the position for 20 seconds by wrapping your arms around your leg, knee or shin.
  • Lastly, extend the leg slowly back out and repeat with the left knee.

Aim for three sets of this stretch to get your lower back loose.

Supine spinal twist

This stretch, also performed while lying in bed, works out the hip, low back and abdominal muscles. The supine spinal twist is great for providing fast relief from tension in the low back.

From the same starting position, bend the right knee and cross it over the left side of your body. Keep your torso flat on the bed or floor while holding for 20 seconds. Repeat for the left leg and a total of three sets.

Child’s pose

Child’s pose is a common yoga position that can help provide relief from back pain. Begin by getting on your hands and knees with your legs slightly wider than your hips. Turn your toes in and push your hips backward to sink down with your back straight until your head touches the floor. Hold this position for 20 to 30 seconds before rising back toward your hands and knees for a total of three sets.

This pose provides a deep stretch for the hips and relieves tension along the entire length of the spine. Your arms can be extended forward or down by your sides depending on if you also experience shoulder pain.

Physical therapy is another effective option to help relieve low back pain in addition to daily stretches. Contact us today to set up your initial appointment and go over your treatment options.