Ease Lower Back Pain With Stretching and Massage Therapy

Posted on By Wasserman Chiro

Lower back pain is an issue that afflicts millions of Americans. In particular, a large portion of the working population in the U.S. experiences back pain at some point during the year. Whether due to a sedentary lifestyle, overuse, or a traumatic injury, lower back pain may keep you from enjoying your favorite sports and activities.

Stretching and massage therapy are gentle, practical treatment options that are effective in managing lower back pain. Here, we’ll discuss the benefits of both as part of a full back pain treatment plan.

Beginner Mobility Exercise

Back Pain Relief With Massage Therapy

In massage therapy, your body’s soft tissues are handled with a variety of movements and pressure levels. The experienced massage therapists at Wasserman Chiropractic will help you achieve complete relaxation to benefit lower back pain.

The Benefits of Massage Therapy For Lower Back Pain

Massage therapy has been shown to provide a range of benefits for lower back pain. This therapeutic treatment option can be an excellent way for patients to manage pain without the need for invasive treatments.

Improved Range of Motion

Massage therapy helps to relax tight muscles, which leads to a greater range of motion. Improving your range of motion will help to prevent injuries and allow your muscles to perform at their best.

Boost Circulation

Massage therapy increases blood flow to the treatment area, which promotes healing and a faster recovery. Improved circulation also eases stiffness and achiness for greater comfort in the lower back throughout the day.

Promotes Muscle Recovery For Athletes

Athletes and active individuals can more effectively fend off soreness with massage therapy. By stretching out the muscle fibers after intense workouts, massage therapy keeps muscles from becoming overly tight after exercise, allowing athletes to recover quicker.

Stretching For Lower Back Pain

Stretches for your lower back can help break uptightness and tension in the lumbar spine region. With an improved range of motion, you can enjoy less lower back pain over time. Additionally, a regular stretching routine can lower your risk for injury by helping to strengthen the back muscles. So, we encourage you to practice targeted lower back stretches on a consistent schedule to reap the full benefits of the exercises. Schedule an appointment with the team at Wasserman Chiropractic for a personalized stretching regimen.

Below, you’ll find three popular and effective stretches for the lumbar spine. These stretches are simple and can be performed at home. You can also view our video on Beginner Mobility Exercises.

Lumbar Stretch, Flexion

● Lie on your back with your knees bent.
● Lift one knee towards your chest and pull it as far as possible with your hands.
● Lower your leg and repeat with the other leg.
● Now, lift both legs (one at a time) and pull them both towards your chest, as far as possible, to flatten your lower back into the floor.

Complete one set, three repetitions, and hold each set for 20 seconds.

Piriformis Stretch

● Lie on your back with one leg bent.
● Place the ankle of the opposite leg over the knee in a figure 4 position.
● Using both hands, grab the ankle and the back of the knee.
● Pull the knee towards your chest gently until you feel a gentle stretch at the buttock of the lifted leg.
● Hold the stretch for the recommended time.

Hip External Rotation Stretch

● Sit with your legs extended in front of you.
● Bend one leg and place the heel on your lower thigh. Keep the extended foot’s heel flat on the ground with your foot straight.
● Hold the ankle for support and press down on the inside part of the knee with your palm.
● Slightly lean forward for the maximum stretch.
● Hold the stretch for the recommended time.

Check out more exercises from Wasserman Chiropractic that you can practice at home for back pain relief.