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Try These Stretches If You Have Back Pain

Dealing with back pain is nothing short of frustrating. Whether it's caused by muscle tension, poor posture, an injury, or an underlying spinal condition, finding relief is essential for improving your quality of life. 

Dr. Dustin Hamoy, DPT, MTC, DNC, CKTP, CWCHP offers many treatments for back pain, including guidance on lifestyle modifications as well as multiwave locked system (MLS) laser therapy from ASA laser.

Regardless of what’s causing your back pain and what lifestyle modifications you adopt, Dr. Hamoy is a big proponent of physical therapy for back pain. Physical therapy includes a variety of stretches that can help reduce pain and improve functionality of your spine.

Read on as we introduce you to several effective stretches that you can try if you're experiencing back pain.

Cat-camel stretch

The cat-camel stretch is an excellent exercise for mobilizing the spine and relieving tension in the back muscles. Start on all fours, placing your hands directly under your shoulders and your knees under your hips. Begin by arching your back upward, like a cat stretching, and hold for a few seconds. Then, slowly lower your back, allowing your abdomen to sink toward the floor while lifting your head and tailbone. Repeat this movement for several repetitions, focusing on the smooth flow of your spine.

Child's pose

Child's pose is a relaxing stretch that targets the lower back and helps release tension. Begin by kneeling on the floor, then slowly lower your hips back onto your heels. Extend your arms forward and gently lower your upper body down until your forehead rests on the floor or a cushion. Feel the gentle stretch along your spine and breathe deeply into your back. Hold this position for 30 seconds to a minute, allowing your muscles to relax and lengthen.

Knee-to-chest stretch

The knee-to-chest stretch helps stretch the lower back and buttock muscles, providing relief for tightness and discomfort. To get started, lie on your back and extend your knees. Slowly bring one knee toward your chest, grasping it with both hands. Gently pull your knee closer to your chest while keeping your opposite leg flat on the ground. Hold this stretch for 20-30 seconds, feeling the gentle stretch in your lower back. Repeat with the other leg.

Piriformis stretch

The piriformis stretch targets your piriformis muscles, which can contribute to back pain if they become tight. Sit on the floor with both of your legs extended in front of you. Cross your left leg over your right leg, placing your left ankle just above your right knee. With your back straight, gently lean forward, allowing your chest to approach your thigh. You should feel a stretch in your glutes and outer hip. Hold this position for 20-30 seconds before switching sides.

Standing forward bend

The standing forward bend stretch is beneficial for stretching the entire back, hamstrings, and calves. Stand with your feet hip-width apart. Slowly bend forward at the hips, reaching your hands toward the ground or resting them on your shins. Allow your head and neck to relax, and feel the gentle stretch along the back of your legs and spine. Hold this position for 30 seconds to a minute, breathing deeply into the stretch.

Safety tips

Remember, it's important to listen to your body and only stretch to the point of mild tension, never to the point of pain. Incorporate these stretches into your daily routine, and over time, you may experience reduced back pain, improved flexibility, and increased overall well-being. 

However, if your back pain persists or worsens, don’t brush it off. Our team can perform a comprehensive evaluation and personalized treatment plan based on the severity of your pain and the underlying cause of your symptoms.

Note: The stretches mentioned in this blog are general recommendations and may not be suitable for everyone. If you have specific medical conditions or concerns, please consult with a healthcare professional or a qualified physical therapist before attempting these exercises.

Stretches complement other treatments for back pain

At Precision Laser Joint and Spine Pain Center, we take a comprehensive approach to back pain management. In addition to stretching, we may recommend various physical therapy modalities to enhance your healing process. These may include soft tissue mobilization, assistive stretching exercises, TENS (transcutaneous electrical nerve stimulation), muscle energy techniques, and dry needling. 

Additionally, we offer innovative treatment options such as Multiwave Locked System (MLS) laser therapy, which can provide effective pain relief. 

Rest assured that our dedicated team works closely with you to create a personalized treatment plan that aligns with your goals and supports your journey toward a pain-free life.You can call us at 410-205-8472. Or, simply book an appointment through our online form.


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