This information is presented for educational purposes for back pain victims. The information does not constitute medical advice and is not intended to substitute for professional medical advice. You should always seek the advice of a qualified medical professional before beginning any type of exercise program. If you experience any back pain or difficulty with these exercises, stop and talk to a member of the Tampa Bay Spine & Injury team.
Knee to chest stretch:
Use the knee to chest stretch to align pelvis and stretch lower back and gluteus muscles. Lie flat on your back with toes pointed to the sky. Bend your right knee slowly and pull your leg to your chest. Wrap your arms around your knee, thigh or shin and pull the knee toward your chest. Hold the position for 20 seconds and carefully return your knee to the starting position. Repeat no more than three times for each leg.
Lying knee twist:
Use this movement to stretch the muscles next to the spine and strengthen abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that will allow you to feel a gentle stretch through your back and gluteus muscles for roughly 20 seconds. Tighten your core muscles and rotate back toward the center. Repeat no more than three times on each side.
The cobra stretch:
This is helpful to stretch tight abdominal muscles and the lower back in an effort to alleviate back pain. Begin by lying on your stomach with your legs extended and with palms planted on either side of your head with forearms and elbows flat on the ground. Push your body upward, forcing your weight to rest on your forearms. Your hips will remain on the ground during the stretch. Once you are in a comfortable position that gently stretches your abdominal muscles and lower back, hold the stretch for 10 seconds. Slowly return to the start position and then repeat a total of five times.
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