Solutions for Low Back Pain

Solutions for Low Back Pain

Lower back pain affects 80% of people at some point in their life. Sitting for too long can add a lot of pressure on our lower backs and that can translate to pain and discomfort. But what can we do about it?

Stretching helps restore proper muscle readiness and ensures the greatest elasticity for muscles. Allowing muscles to perform at their maximum potential can reduce the load on damaged parts of the spine.

After much research, we found the top 3 lower back stretches that will help you relieve the ache you’ve been feeling and get you back to the daily activities you love to do!

Hamstring StretchHamstring Stretch

Step 1: Lie down on your back with your head on the ground and both legs flat.

Step 2: Pull one leg up vertically and wrap both hands around below the knee.

Step 3: Pull the knee toward your chin to relieve pressure on the back.

Step 4: Put your one leg down, flatten the stretched leg then switch to the other side.


Knees To ChestKnees to Chest

Step 1: Begin by lying flat with both legs straight.

Step 2: Bend one leg at the knee and pull it up to your chest.

Step 3: Wrap your hands around the top of the knee and pull it toward your chin.

Step 4: You should feel the lowest part of your back stretched and relieved.


Supine TwistSupine Twist

Step 1: Lie down on your back with your head on the ground and both legs flat.

Step 2: Pull your right knee in toward your chest.

Step 3: Draw the knee across your body toward your left shoulder.

Step 4: Keep your shoulders flat on the mat.

Step 5: Repeat this with the other leg.

Additionally, you always want to see a massage therapist to make sure your full body is aligned and ready to go! Book your appointment today with the link below


* The testimonials present on this page are not in reference to our physiotherapy practice to be in compliance with the advertising standard of The College of Physiotherapists of Ontario.