Easy exercise program for
low back pain relief
Exercise advice for pain relief
In order to
live a comfortable life in retirement, millions of
Americans sacrifice now by putting money into their
401K and other retirement plans. One
question to consider is: What good is it to have
this nest egg when my hips and back hurt so badly that
I can’t enjoy it? Like a financial
plan, ensuring a future without low back pain and activity
restrictions requires regular and consistent diligence.
This article outlines an exercise program that is
simple and easily done at home—without requiring
exercise equipment or access to a gym or fitness facility.
Exercise program to stretch the back and legs
The
following are some stretches that aid in pain relief
by helping take stress off the low back and hips and
may greatly reduce the advancement of arthritis in
the spine. These exercises should be performed
in a pain free manner. If pain is experienced,
it is best to discontinue the exercises and consider
being evaluated by a licensed physical therapist that
specializes in treatment of the spine. If one
already has low back pain or other health condition,
it is advisable to first be evaluated by a physician
and, as appropriate, receive guidance on how to do
the following exercises by a spine specialist.
Piriformis muscle stretching exercise
The
piriformis muscle runs from the back of the femur
(thigh bone) to the sacrum (base of the spine). Tightness
in this muscle has been linked to sacroiliac joint
dysfunction and even sciatica-type pain along the
sciatic nerve. To stretch the piriformis, lie on
your back and cross the involved leg over the other.
Gently pull the other knee toward your chest until
a stretch is felt in the buttock area. See
Figure 1.
- Hold 30 seconds
- Repeat
- 1-2 times per day
Psoas
Major muscle stretching exercise
The Psoas
Major muscle attaches to the front portion of
the lower spine (from thoracic segment 12 through lumbar
segment 5) and can greatly limit low back mobility
when tight. It often is one of the sources of
low back pain in patients who have difficulty standing
for extended periods or kneeling on both knees. This
muscle can be stretched in a half kneeling position
(kneeling on one knee). Rotate the leg outward
and tighten the gluteal muscles on the side you’re
stretching. Next, lean forward through the hip
joint rather then bending through the lumbar spine.
A stretch should be felt in the front of the hip
that the patient is kneeling on. See
Figure 2.
- Hold 30 seconds
- Repeat
- 1-2 times per day
Hamstring muscle stretching exercise
The
hamstrings run from the back of the ishial tuberosity
(pelvic bone) to just below the back of the knee.
They are responsible for bending the knee and assisting
the gluteal muscles to extend the hip. These
muscles are very important to stretch because,
when tight, they make it nearly impossible to sit
up straight. People who do not sit with an erect
posture run the risk of early onset of degenerative
disc disease and neck pain. Tight hamstring muscles
are also associated with low back pain. One way to
gently stretch hamstring muscles is to lie on the
back and grasp the leg behind the knee with the hip
flexed to 90 degrees and the knee bent. Attempt to
straighten the knee with the toes pointed back toward
you. See
Figure 3.
- Hold 30 seconds
- Repeat
- 1-2 times per day
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