Low back pain can be a constant nuisance, making it difficult to work, socialize, and relax. While seeing a physical therapist is the most effective treatment option, there are also at-home exercises you can do to supplement your sessions. The staff at Family Physical Therapy & Sports Center in Kearney, NE, says a few basic stretches can both alleviate low back pain and strengthen affected muscles. To help, they share several you can do at home to manage your discomfort.

3 Low Back Pain Stretches to Try at Home

1. Cat-Cow

To do this stretch, kneel on your hands and knees on the floor, spacing them shoulder- and hip-width apart. Start by slowly arching your spine like a cat, exhaling as you do. Once your back is fully rounded, hold the pose for a few seconds. Then, carefully drop your spine and arch your back inward as if you’re trying to press your stomach to the ground. This will stretch the lower back muscles, as well as muscles along the spine.

2. Knees to Chest

Start by laying on your back. Then, pull your knees to your chest and hug them together. Try rocking forward, backward, and side to side. This targets all aspects of the low back muscles. Also, try doing one leg at a time, leaving the other extended and flat on the floor to stretch the lower abdominals and hips.

3. Child’s Pose

While active stretches are helpful for both reducing low back pain and strengthening muscles, fully-relaxed positions also help. Child’s pose—which is common in yoga—is a great way to stretch the entire back, as well as some leg muscles. Begin by sitting back on your knees. Then, slowly reach your hands all the way forward and bend your torso over your thighs. Reach as far as you can, and allow your chest and head to rest on the ground. Sit in this position for 10 seconds; for a more active stretch, try to reach further forward each time.

Always consult a physical therapist about an at-home regimen, and discuss proper ways to do each exercise. To manage low back pain and other conditions, turn to the staff at Family Physical Therapy & Sports Center in Kearney, NE. They offer comprehensive physical therapy services, including occupational and speech, and they are committed to helping patients overcome any issues they’re facing. Give them a call today at (308) 236-5884 to schedule an appointment, and visit their website to learn more about what they do.