Sometimes during daily activities, your spine can start to feel irritated or even painful from built-up pressure, prolonged sitting, or certain movements that place additional stress on your back. Sitting for long periods, staying in one position, or repeatedly bending and lifting throughout the day can all contribute to stiffness and discomfort. Luckily, there are some simple stretches that may help loosen tight muscles, improve mobility, and relieve some of the tension that can build up throughout the day. Three stretches that may help include cat-cow, child’s pose, and knee-to-chest.
The cat-cow stretch, as shown in the picture, works through movement of the spine and is performed from a tabletop position with your hands and knees on the ground. The movement involves alternating between spinal flexion and extension. During the “cat” position, you round your back toward the ceiling while gently bringing your head toward the floor. During the “cow” position, you move your chest forward and allow your back to gently arch while looking forward. Slowly alternating between these positions can help improve spinal mobility and loosen up some of the stiffness that may develop from sitting or staying in one position for too long.
The child’s pose can target the lower back while also providing a stretch through the hips, thighs, and ankles. This stretch involves kneeling and slowly sitting your hips back toward your heels while extending your arms forward. Keeping your head relaxed toward the ground allows you to settle into the position comfortably. Child’s pose can be a good way to gently stretch and relax after spending a long period of time sitting or being active.
The knee-to-chest stretch involves lying on your back and gently bringing one knee toward your chest at a time. This can help stretch the lower back and gluteal area while providing a gentle movement for the hips. Some people with lower back or sciatic symptoms may find this movement comfortable, but it is important to stop if it increases radiating pain, numbness, or tingling.
These stretches should be performed slowly and comfortably. You should never force a stretch or push through severe pain. If you’re experiencing severe, persistent, or worsening back pain, numbness, tingling, or weakness, stretching may not be the answer and you should consider getting evaluated by a healthcare professional.
At Specialized Physical Therapy, we can help determine what may be contributing to your pain and develop a treatment plan based on your individual needs. If you’re experiencing back pain or irritation that is interfering with your everyday activities, contact Specialized Physical Therapy today and let us help you get back to doing what you love.