Stretching exercise for lower back pain

When you suffer from any back injury which limits the range of motion and functional mobility and also causes pain your healthcare provider or  physical therapist will suggest you first bed rest and when your condition will be a little bit better like after 24 to 48 hours they will recommend you to resume your daily activities.

As soon as you can tolerate your daily activities normally you can get back to it but before getting back to your normal routine your healthcare provider may refer  you to a physical therapist and physical therapist will work on the strengthening and stretching of your lower back and upper back muscles so that your back will achieve maximum range of motion and the pain will be reduced by this the stretches which your physical therapist may perform on you for reducing lower back pain are

Stretches For Your Low Back

Back Extension:

Here is how to perform this exercise

  • Lie down on your stomach
  •  prop yourself up onto your elbows by extending your back 
  • now start with straightening your elbows for extending your back 
  • continue straightening your elbows until you feel a gentle stretch in your back 
  • hold this position for 15 seconds and return to the starting position 
  • repeat this 10 more times
  • make sure to extend little more every time

This range of motion exercise is for your spine and it stretches your abdominal muscles too

Cat Stretch:

For performing this exercise

  • Get down on the floor on your hands and your knees just like a back
  • Now push your back up towards the ceiling like a cat asking its back for refreshment
  • Continue stretching until you feel a gentle Stretch in your back
  • Hold the stretch  for 15 seconds
  • Return back to the starting position and repeat this 10 more times

Hip Rolls:

For performing this exercise

  • Lie down on your spine with your knees bent and feet flat on the floor
  • Keep your feet shoulder width apart
  • Now turn your head to the left as you relax and let your knees fall down to the floor on the right side by rotating your trunk
  • Hold this for 5 seconds
  • Return back to your starting position
  • Turn your head to the right side as you relax and let your knees fall down to the floor on the left side by rotating your trunk
  • Also hold this for 5 seconds
  • Repeat this exercise on both side 10 times