Back to school time can be hectic. Parents frantically trying to buy school supplies, teachers trying to get their rooms ready and kids fighting the inevitability of Summer ending. The new school year is coming whether you are ready or not, but you shouldn’t have to deal with all the stresses that come with it AND back pain too! Here are some helpful stretches that can help reduce pain and keep you going!
Pelvic Tilts:
While lying on your back with your knees bent, rotate your hips so that your belly button comes towards you and inwards. Pull in with your abdomen, don’t push with your feet. Repeat 20 times.
Lower Trunk Rotation:
While lying on your back with your knees bent, slowly allow your knees to fall to one side until a stretch is felt. Keep your knees together. Hold for 5 seconds and repeat 10 times on both sides.
Prayer Stretch:
While on your hands and knees, gently sit down towards your feet until a stretch is felt in your lower back. This is the most comfortable on a bed with your feet hanging off the edge. Hold for 30 seconds and repeat three times.
Hip Flexor Stretch:
While lying on your back, pull both knees up to your chest to flatten your lower back. Then slowly lower one leg down until a stretch is felt in the front of that hip. Keep one knee to your chest! Hold 30 seconds and repeat 3 times on both sides!
If you have persistent pain or your pain worsens, call Physical Therapy Associates to schedule your evaluation and determine if you’re a good candidate for physical therapy.
