7 Stretches for Lower Back Pain

Although lower back pain is common in adults in Chicago and has several causes, the precise symptoms and reasons differ greatly across patients. The pain experienced by some people may be dull, and it may grow with time. Whereas the pain experienced by others may be severe and sudden.

Physical Therapy Chicago suggests home treatments like ice and relaxation may help many individuals with their lower back discomfort. However, you should contact a doctor or go for pain rehabilitation if the pain is severe, persists for an extended period of time, or interferes with your daily activities.

When To Seek Physical Therapy For Lower Back Pain?

The lower back pain is often accompanied by the following symptoms:

  • Dull or aching ache
  • A sharp, stinging ache
  • Muscle spasms cause a tingling sensation in the lower back.
  • The inability to walk or stand upright.

7 Effective Stretch Exercises For Lower Back Pain

Here is the list of some of the best stretch exercises that are practiced at Physical therapy Chicago.

1. The Cobra

  • To begin, lay on your stomach with your forearms propped up.
  • Make sure to keep your elbows tucked in and apply pressure to the ground with both your hands and the tops of your feet.
  • Now push your hip bone into the ground.

Stay in the posture for at least two to three minutes to complete the exercise.

2. The Twist While Sitting

Especially if you’re traveling by vehicle or aircraft and want to keep your lower back from cramping.

  • Begin by grasping the left armrest of your seat. Turn your right side toward the armrest while keeping your back straight.
  • Stay in the position for a second.

Once you’ve done this on one side, switch to the other side.

3. Try The Twist, As A Bonus Exercise.

  • To begin, lie on your back with your left knee up in a supine position.
  • The heel of your left foot should be in place. A towel or strap around may be used to secure the right knee. Straighten the right leg up with a towel after that. (As you do this, keep your heel pushed out.)
  • Bend your right knee and place the heel of that knee on the ground near your rear to alleviate back pain.

A three-minute hold is recommended for the Supine Hamstring Stretch. The second leg should be done in the same manner as the first.

4. Thread Needle

  • Kneel on the floor with your hands flat on the floor.
  • After that, place your left leg over your right and repeat the movement on the other side.
  • When you stand, your left ankle and right knee should be touching.
  • Stretching your left glute should make you experience a tingling sensation.
  • Switch sides after three minutes of holding this posture.

5. Standing With Your Legs Up Against A Wall

  • Place your back against a wall so that you’re lying on your back.
  • Then, take a few steps back and lean against the wall with your legs straight.
  • Your lower back and upper thighs should now be more flexible.
  • Keep your body in this posture for ten minutes.

6. The Pigeon

  • Start on all fours, with your back on the ground, to create the pigeon.
  • After that, raise your left knee up under your chest until it’s practically at a right angle to your torso, then release.
  • Afterward, place your left hand on top of your right hand, with your palms facing up.

Three minutes of this stance before switching legs is enough.

7. Twist With Two Knees

Place your back on the ground and become comfortable.

  • T-shape your body by extending your arms out to the sides. After that, raise your knees up to your chest and join them.
  • Then, while keeping your shoulders firmly planted on the ground, gently shift your knees to the left.
  • Then return your knees to the center and hold for another two minutes.
  • Then do the same thing on the opposite side.

Lower back pain sufferers may benefit from stretching exercises, but some stretches and activities should be avoided if you feel it intensifies the pain.


Lower back discomfort that interferes with everyday activities should be evaluated by a physician and treated with pain rehabilitation exercises. When it comes to lumbar spinal stenosis, physical therapy has been demonstrated to be as effective as surgery at much cheaper costs.

At Physical therapy Chicago, we begin with a thorough examination of the patient’s symptoms. The therapist will next devise a strategy for your pain rehabilitation based on the information you provide. The majority of therapy approaches incorporate pain management strategies, particular stretches, strength training, and posture improvement training.

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