Simple Stretches for Immediate Relief Leave Back Pain Behind
CAT/COW POSE STRETCH These two stretches work well together, so feel free to use them consecutively.
Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. PRONE PRESS-UP With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult for you, place one (or more!) pillow under your belly until you’re comfortable and use that as your starting position. Lie on your stomach with your feet hip- distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down 1. on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose.
Cat Pose: 1.
Start on your hands and knees with your hands slightly in front of your shoulders. 2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways “C” shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a “U” shape. Lift your chin and chest at the same time. 3. Hold this position for a few seconds before returning to your neutral hands and knees position. Cow Pose: 1.
If you’ve picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you’re not alone. According to the World Health Organization, “Low back pain [is] the single leading cause of disability in 160 countries” and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but also no single movement causes it, so it can also be impossible to predict or avoid.
CLIENT SUCCESS STORIES
“I came to Horizon Physical Therapy with a year of shoulder pain and very limited movement. The therapists there listened to my words and tailored my therapy to my needs. I now have my range of movement back. Thanks to the therapists and staff. I highly recommend Horizon Physical Therapy to anyone who needs it.” “The entire experience was absolutely amazing. I received the care and attention that was needed to improve my condition. The three ladies at the front desk that handle everything you need besides the actual physical therapy are awesome. Dr. Adams and his two therapists are awesome with tailoring the care of your therapy needs to improve and correct your health. I will return if needed, and I will recommend this therapy to anyone.” –Ms. Burks –Enix W.
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