A tight lower back can have many negative effects on your life. It can make even a simple task like putting on your clothes more difficult. This symptom can also lead to pain that makes bending down to do anything harder.
The problem is that far too many of us are likely to develop a stiff and painful lower back; medical researchers report that more than 80% of people will have lower back pain in their lifetime. Working with a physical therapist can help you reduce tightness and pain in your lower back. Therapeutic stretching exercises are one technique that your therapist may use to help you. Here are two stretches that can help with your lower back stiffness and pain:
- Hip circles
In spite of its name, this therapeutic exercise is effective for a tight lower back. Performing it can help stretch out the muscles in your lower back, and it can also help stretch muscles in other parts of your body that could be contributing to your stiffness. Some of the other muscles it can stretch are your abs, glutes and hip flexors.
How to perform hip circles
- Stand up straight and position your feet so that they’re slightly more than hip width apart.
- Place your hands on your hips.
- Slowly rotate your hips in a small circle to the left.
- Do at least 10 circles.
- Repeat the circles in the opposite direction. You can deepen the stretch by doing larger circles with your hips.
- Windshield wiper stretch
Think about how windshield wipers move back and forth from a fixed point on your car. Now imagine that your knees are the windshield wipers. Physical therapists use the windshield wiper stretch to help reduce lower back tightness, but it can also be helpful if you have tight hip muscles, pelvic muscles and obliques.
How to perform the windshield wiper stretch
- Lie down flat on your back and extend your arms out to the side.
- Bend your knees toward your chest until they form about a 90-degree angle.
- Slowly drop your knees down to the left. Try to keep your shoulders flat on the floor during this movement.
- Slowly lift your knees back up.
- Continue to repeat lower and raise your knees until you’ve done 10 to 15 repetitions to the left.
- Switch directions and perform 10 to 15 reps to the right.
Get more help for your tight lower back from Peak Performance
Want to get professional help for a chronically tight lower back? Our physical therapists at Peak Performance can offer you the help you need to loosen up your back. We’ll do a free screening on your back to determine the root cause of your tightness. Then, our specialists will build you a customized therapy plan to address your symptoms, and this plan could include:
- Virtual therapy
- Therapeutic exercises
- Soft tissue mobilization
- Aquatic therapy
- Ergonomic training and more
Contact us today for more information about our services for lower back issues or to schedule your initial appointment.
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