Bridge to Recovery Series: Low Back Pain

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Bridge to Recovery Series: Low Back Pain

Caitlin Cavarra, PT, DPT, OCS • Jun 01, 2020

Welcome to the start of Chattanooga Physical Therapy’s Bridge to Recovery Series! Each month Paul Iverson and Caitlin Cavarra, Doctors of Physical Therapy, will educate you on interventions targeted for specific problems, so that you can function at your highest level. The first series over the next 4 weeks is The Best Ways to Prevent Low Back Pain. We are passionate in helping people prevent pain, injury or the need for medications.

Week 1 will be explaining how to improve flexibility in your lower back and hips. Flexibility is key to be able to continue move as our bodies are designed. Most of us sit for the majority of the day and our spine does not like to be stuck in one position. Here are 5 of the Best Exercises to perform daily to prevent Low Back Pain.

Lower Trunk Rotations

Lay on your back with your knees softly bent, gently rocking side to side in a windshield wiper movement. Try 20 repetitions.

Double Knees to Chest

Lay on your back and hug your knees tightly into your chest. Hold and breath for 10-30 seconds, perform 5 times.

Open Books

Lay on your side with your hips and knees flexed, bring your top arm up and out to the side and hold for a breath. Do this 15 times on each side.

Seated Piriformis Stretch

In the seated position cross one ankle over your thigh in the figure 4 position, lean forward until a stretch is felt in the back and/or side of your hip. Hold and breathe for 20-30 seconds, perform 3 sets.

Hip Flexor Stretch

Stand upright and place your foot on a step or the floor in a lunge position, keeping your weight back and not shifting too far forward over your foot. You should feel this stretch in the front of your hip.

Give these exercises a try to prevent low back pain! I generally recommend once in the morning and evening for increasing flexibility and range of motion in your spine. You should feel a stretching or pulling sensation, there should not be any pain. Please reach out if you have any questions about these exercises or low back pain in general. Next week, we will transition into core strengthening you won’t want to miss it!

[Note: These exercises are recommended for people without low back pain and if you are experiencing low back pain you may need specific interventions targeted for your problem. Schedule an appointment with us today or find a PT near you! Don’t let pain keep you from doing the things you love to do!]

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