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Low-Back-Flexibility

low-back-flexibility

The most common muscle that is attributed to poor low-back-flexibility and an increased risk for setting off lower back pain is the hip flexor muscle. Along with weak lower abdominals these are the biggest causes of low back pain. Once tight, these muscles increase the curve of the lower spine allowing for joint irritation and local muscle spasm. To relax these muscles, most people use a hip flexor stretch and with the help of a physical therapist, this stretch can be made even more effective with a technique called PNF stretching.

About PNF stretching:

PNF stretches take less than 20 seconds to perform
Research shows they improve flexibility and strength of a muscle at the same time as reducing tension.
To perform a PNF stretch, place the muscle in a state of tension (i.e. a simple hip flexor stretch), then contract the muscle (place tension in the muscle) and hold for 6 seconds. Then relax the muscle, breathe in and out, and repeat the process 2 more times. Within 20 seconds, the muscle tension will be significantly reduced.

Here's More Daily Flexibility Exercises for Tight Hip/Back Muscles

Exercise

Bridging
1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
4. Repeat for required number of repetitions.

My Physical Therapist's comments:

Sets	Reps	Weight/ Resistance

Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.

My Physical Therapist's comments:

Sets

Reps

Weight/
Resistance

Double Leg Knee to Chest Stretch
1. Lie on back and place hands behind knees.
2. Pull both knees in to chest until a comfortable stretch is felt in lowervback.
3. Hold for 20-30 15 seconds. Repeat as prescribed.
4. Remember to keep head relaxed on floor.

My Physical Therapist's comments:
Hold 1 minute

Sets	Reps	Weight/ Resistance

Supine Hip Opener
1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring.
2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side.

My Physical Therapist's comments:

Sets	Reps	Weight/ Resistance

Piriformis Stretch
1. Lie back and bring one knee towards your chest.
2. Gently pull knee towards opposite shoulder until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.

My Physical Therapist's comments:

Sets

Reps

Weight/
Resistance

Pretzel Twist
1. Sit in upright position.
2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side.
3. Hold for 30-40 seconds and repeat according to directions.
4. Remember to keep hips squared.

My Physical Therapist's comments:

Sets	Reps	Weight/ Resistance

Low-Back-Flexibility

Here's More Daily Flexibility Exercises for Tight Hip/Back Muscles

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