A word on stretches…
A stretch is designed to lengthen muscle tissue to allow for a greater range of motion. In order to do this, the holds for a stretch need to be a minimum of 2 minutes. Holding for only 20-30 seconds will not get the job done.
Seated hamstring stretch
Sit at the very edge of a chair with the leg you are going to stretch straight and the other leg bent. Sit up straight and lean forward from your hip joint, not your low back until you feel a stretch going down the back of the leg that is straight. After the stretch is done, return to the starting position.
Suggested program: Hold for a 2-minute stretch, complete 1 time per day on each side
Seated Piriformis stretch
Sit in a chair with the leg you are going to stretch crossed over the other leg. Sit up straight and lean forward from your hip joint, not your low back until you feel a stretch in the back of the hip that is crossed over the other leg. After the stretch is done, return to the starting position.
Suggested program: Hold for a 2-minute stretch, complete 1 time per day on each side
Deep Squat stretch
Assume as deep of a squat as you can tolerate while supporting your weight in a door frame or by holding something that is secure (banister of stairs, heavy piece of furniture, you get the idea). Shift weight from side to side to work on the mobility of the ankles, knees and hips in all planes of movement.
Suggested program: The goal of the program is to be able to assume a full squat position for 10 minutes with little to no discomfort. This usually takes months to achieve with consistent daily practice so don’t get discouraged if this takes a while. For now, try to hold the deep squat position for as long as you can tolerate frequent breaks. For example, set a timer for 2 minutes and get into the position for maybe 10, 15, 30 seconds at a time with breaks of standing in between the reps of deep squatting. Eventually, you will work up to a full 10 minutes unsupported if you stick with it.
Are you looking for more information and someone to tell you what is going on with your low back pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your back pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
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