If you are experiencing severe back pain that hasn't let up in days, you may need to seek professional treatment so as to prevent the problem from becoming chronic. Back pain is usually excruciating and can limit your movements or prevent you from carrying on with your daily activities. The good news is that back pain can easily be managed using physical therapy.
Stretching exercises are usually very effective at managing and halting back pain, as they help strengthen your back muscles and improve blood circulation, leading to pain relief and a wider range of motion. Read on to learn simple stretching exercises you can attempt at home to manage your back pain.
Lumbar extension stretches
Lumbar extension exercises are typically done to fix disc herniation. Before attempting any of the stretching exercises discussed in this section, be sure to consult a physical therapist so you can be examined for any fractures that could lead to further spinal damage during stretching. If you experience any sharp pain during the exercises, stop immediately.
For starters, lie on your stomach on a flat surface, ensuring your elbows remain bent beneath you and your hands are flat on the surface. Gradually lift your upper body while your hips and hands remain on the surface so as to stretch your back muscles. This can help relieve tightness in the lower back and improve motion.
You can also lie flat on your back and attempt to lift your knees to your chest. This exercise typically stretches the lower back and buttocks area, and repeating it regularly can help strengthen back muscles.
Finally, get on your hands and knees and sit back gradually until your buttocks sit on your heels. Next, attempt to stretch your hands forward and outwards as far as you can. This will typically stretch the middle back, helping reset any herniated spinal disks.
Hip stretches essentially strengthen the muscles that support the lower back, helping improve spinal flexibility.
Begin by standing straight with your feet apart and take a step back with your right foot. Next, bend your left knee and lean forward slightly while keeping your right leg straight. This should help stretch the outer hip and give you better back mobility. You can also lie on your back and cross one leg over the other. Next, pull the other leg gently towards your chest so as to stretch the hip and buttock area.
When done correctly and in consultation with a certified physical therapist from a clinic like Clinic of Orthopaedic & Sports Physical Therapy, the above stretching exercises can provide a great alternative to surgery or pain medications for severe back pain.