Dr. Stefano Sinicropi, M.D.

Low back pain is quite possibly the worst form of back pain, as it can lead to pain in the legs and also mobility issues. Pain in the lower back can be the result of numerous factors, from nerve damage, to disc issues. Regardless of the origin of the pain, there are a few basic stretches you can do in your own home that may help reduce the pain in your low back.

Here are a handful of simple stretches you can do every day to relieve and prevent pain in the lower back:

• Knee to Chest. Lie flat on your back with your legs straight out in front of you. Grab your knee with both hands and slowly bring it as close to your chest as possible without straining yourself. Hold for 5-10 seconds. Return to the neutral position, the repeat the process with the other knee.
• Double Knees to Chest. This is basically a doubled up version of the previous stretch. Lie flat on your back and grab your right knee with your right hand, and your left knee with your left hand. Then slowly bring both knees to your chest and hold for 5-10 seconds.
• Twist. Sit down with your legs out in front of you. Place your right foot on the outside of your left knee. Grab your right knee with one hand and twist your body to the right. Hold for 5-10 seconds. Return to neutral and repeat with the other leg.
• Roll. Lie down with your feet flat against the ground and knees bent. Keeping your hands flat on your chest, move your knees to the left until they touch the ground. Hold for 5 seconds, then do the same on the right side.

If these stretches fail to relieve your back pain, you may have a more serious underlying condition or injury. Consult with a qualified spine physician for proper diagnosis and treatment.

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