There are few issues that can affect your day quite so completely as lower back pain. This issue can make it harder to concentrate on your work. It can make walking your dog a true pain, and your pain may even keep you from playing with your kids or grandkids.
You’re not alone if you’re suffering from lower back pain; it’s estimated that up to 80% of the global population will have back pain at some point in their lives. Meeting with a physical therapist can help you find effective treatment for your back pain. One physical therapy method your therapist may use to treat your lower back pain is therapeutic exercises. Here are a few they could suggest:
- Supine hip flexor stretch
Your hip flexors are muscles located at the front of your leg; their job is to pull your leg forward and upward. When these muscles are too tight, they can cause the lower back to become misaligned and painful. That’s why your physical therapist may recommend the supine hip flexor stretch for your lower back pain.
Steps for doing the supine hip flexor stretch
- Lie down on your back on a bed with your butt on the edge of the bed.
- Lift your right knee up toward your chest and grasp your leg just below your knee.
- Allow the other leg to hang down over the side of the bed.
- Hold this stretch for 20 to 30 seconds.
- Return to the starting position, and then repeat the steps with your left leg.
- Complete the stretch two to three times with each leg.
- Tail wag exercise
Another therapeutic exercise that physical therapists often use for lower back pain is the tail wag exercise. This exercise can help stretch muscles in your lower back and in your sides. It’s also intended to improve vertebral range of motion in your back.
Steps for doing the tail wag exercise
- Place a yoga mat on the floor and get down on your hands and knees.
- Make sure your back is in a neutral position.
- Slowly move your hips to the right until you feel a stretch in your left side.
- Then, gently move your hips to the left until there’s a stretch in your left side.
- Hold for two or three seconds when you’ve moved your hips as far to one side as you can.
- Repeat the movements 10 to 15 times in total.
Find top-notch physical therapy for your back pain at Panther PT
Ready to find out more about what physical therapy can do for your back pain? Our specialists at Panther Physical Therapy are ready to help you get therapeutic care that benefits you. We offer free screenings that can pinpoint the cause of your lower back pain. Furthermore, our physical therapists excel at creating customized therapy plans designed to reduce your pain and prevent it from returning.
Don’t think you can leave home because of your pain? That’s OK! You can use our at-home care and virtual therapy services to work with our team right in your own home.
Contact us today for more information about all our back pain treatment options or to schedule an initial appointment.