There is definitely a right and wrong way to stretch your low back when you have an injury!
You have low back pain,
and have been told to rest and take pain killers. I would like to challenge
this model starting with the notion, rest is NOT INDICATED, and the couch is
OUT OF BOUNDS!
Hi, I’m Dr. Andrew Arnold,Chiropractor. Today I’m going to show 5 key stretches for a low back injury
which most importantly are safe.
If you have a local backpain, no referred pain down the legs, and you are able to attend the clinic,
chances are you have a simple inflamed lumbar disc possibly complicated by a
strained muscle, even if you are leaning over to one side.
Don’ts:
1. Avoid twisting your back.
2. Avoid bending forwards.
3. Avoid bending forwards and then twisting.
4. Avoid leaning back.
5. Avoid too much rest (the couch is out of bounds).
Do’s:
1. Standing knees together, gentle side bends.
2. Standing knees together and locked in extension,
gently push your tummy forwards. (Alternative: standing flat against a wall and
contract buttocks)
3. Keep active. Standing and sitting 30mins intervals.
4. Use a lumbar support whilst sitting. Use upright
chair.
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