Managing low back pain can be frustrating. You just want the pain to go away, so you can go about your daily activities—without discomfort. Medication works as a quick fix but sometimes doesn’t get down to the root of the problem. When low back pain stems from muscle imbalances or degenerative changes the long-term fix is an exercise routine—one that matches your body’s needs and your lifestyle goals.
Physical therapists are your perfect partners in health. They are experts in movement. They can help restore your mobility and performance, reducing the need for surgery or prescription medications. In fact, the American Heart Association (AHA) is urging physicians to change their approach for prescribing pain relievers to patients at risk of heart disease and begin with physical therapy intervention.
Try these recommended exercises
Ridgeview Rehab Specialties recommends trying these easy yoga stretches to unload the spine and help manage low back pain. If found effective, it may be time to give yoga and/or physical therapy a try.
Cat – Cow stretch
Setup -Begin on all fours with your arms directly under your shoulders.
Movement -Slowly round your back up toward the ceiling, while engaging your abdominal muscles. Then slowly let it sag down toward the floor. Repeat this motion for three to four cycles, holding each pose for five to 10 seconds.
Tip -Keep your movements slow and controlled. Make sure to use your entire back for the motion.
Child’s Pose Stretch
Setup- Begin on all fours.
Movement- Sit your hips back while reaching your arms overhead and lowering your chest to the ground. Hold this position for 30 seconds to one minute.
Tip- Make sure to relax into the pose and try to sit your bottom back to your heels as much as possible.
Ridgeview Rehab Specialties not only offers the traditional model of clinic-based physical therapy, but also a number of therapeutic yoga classes—perfect for those with chronic low back pain. Ridgeview's classes are taught by physical therapists who specialize in the management of pain. Yoga not only works to improve your mobility and strength, but also introduces breathing and meditation techniques to calm your nervous system—all of which help better manage episodes of pain over time. For more information or to sign up for a Ridgeview yoga class, call Deanna Eldred, PT, Ridgeview Rehab Specialties, at 952-906-7880.