Low back pain is the most common complaint we hear from patients at The Spine Care Center. It affects millions of Americans every year and can be caused by many conditions, from muscle pain to herniated discs.

While we offer many advanced treatments for lower back pain, we generally recommend that our patients try to relieve the pain with non-invasive techniques before exploring more invasive alternatives. Physical therapy and stretching are two of the most effective techniques for improving how your back works and feels.

In today’s post, we’ll explore a few of the many different poses you can use to relieve back and neck pain. If you’re suffering from back pain, then get in touch with The Spine Care Center in Manassas. We’ve helped hundreds of patients just like you return to pain-free living, and we would love to help you find a lasting solution to your pain.

In the meantime, if you are experiencing low back pain, you may find some relief with the following stretches:

Prone Press-Up or Cobra Pose 

A prone press-up, also known as the Cobra Pose in yoga practice, focuses on stretching the lower back. It’s a safe stretch that won’t allow you to overdo it, which makes it a great pose for anyone experiencing painful symptoms. To perform a prone press-up:

  1. Lie on your stomach.
  2. Bend your elbow and place your palms flat on the floor, just above your shoulders.
  3. Slowly straighten your elbows, lifting your shoulders and upper body off the floor. Your hips and legs should remain against the floor.
  4. Straighten your elbows until you feel a good stretch in your lower back. Hold the pose for three to five seconds before slowly lowering your upper body back down to the floor.
  5. Repeat several times.

Knee to Chest

This stretch can help with tension in your lower back, buttocks, and upper thighs. It’s easy to do and doesn’t put undue pressure on your body.

  1. Lie on your back on the floor. Flex your feet so that your toes are pointed toward the ceiling.
  2. Bend your right knee, pulling it up to your chest.
  3. Put your hands behind your thigh to pull the knee higher. Pull your knee up until you feel a good stretch.
  4. Hold the stretch for 15 to 20 seconds.
  5. Slowly release your knee back to the floor.
  6. Repeat on the left leg. You can repeat the stretch on each leg three to four times.

Restful Pose or Child’s Pose 

After a long day of work, child’s pose helps you take the weight and strain off of your back. It’s simple to perform!

  1. Get down on all fours on the floor. Put your knees and hands just a little wider than your hips and point your toes inward toward each other.
  2. Push your hips back, bending at the knees. Leave your palms flat on the floor.
  3. Continue pushing your hips backward until your forehead is against the floor. Relax, feeling the stretch in your shoulders, lower back, and glutes.
  4. Hold the pose for 20 seconds, then return to all fours.
  5. Repeat three to four times.

Doing these stretches every day can help you loosen up your back muscles, add flexibility to your spine, and relieve pain. In addition to these stretches, you can also use heat therapy or over-the-counter pain relievers to improve how your back feels.

Are you still experiencing back pain after a few weeks or months? Contact the experts at The Spine Care Center at (703) 257-2266 or request an appointment online to find the cause of your pain and receive a personalized treatment plan. Our world-class spine care team has access to a wide spectrum of noninvasive treatment options that can help you find relief without resorting to surgery.

We look forward to speaking with you!