Hello, everyone. I'm Natalie. And today Veritas Health is bringing you seven easy exercises for low back pain relief.
The first exercise we're going to start with is a hamstring stretch performed in a chair. You'll place one leg on a chair in front of you, you'll sit tall through your back, lean forward at your hips until you feel a gentle stretch through the back of your leg. You can hold this up to 15 seconds doing it 3 times on each side.
An alternative way to stretch your hamstrings is against a wall or a doorjamb. You will lie flat on your back with one leg on the ground and one leg against the wall. Try to straighten your leg as much as possible until you feel a gentle stretch through the back of your thigh. You can hold this relaxing stretch for up to a minute 3 times on each side. If you experience any discomfort while performing this stretch, please consult with your health care provider.
Another way that you can stretch your hamstrings is standing. You should be careful with this exercise though as it's not appropriate for all back conditions such as a lumbar herniated disk. If this increase is pain in your legs, please stop and talk to your medical provider. You'll stand with your feet about hip width apart, keeping a slight bend in the knees and your back straight, bend forward at your hips reaching your fingers towards the ground until you feel a gentle stretch through the back of your legs. You can hold this stretch for up to 30 seconds working up to three times total.
Another stretch that's effective for treating low back pain is a kneeling hip flexor stretch. You'll put one foot flat on the ground weight evenly distributed through both of your hips, and both hands on the thigh. You will shift your weight forward until you feel a gentle stretch through the front of your hip. Hold this for up to 30 seconds doing it 3 times on each side.
If kneeling is uncomfortable, an alternate you can perform is standing with your hands on your hip or on a wall for some balance, and shifting your weight forward until you, once again, feel a gentle stretch to the front of your thigh, holding for 30 seconds three times each side.
Another way that you can stretch your hamstrings is with a towel or a strap lying on your back. You'll put the towel around your foot and use it to help pull your leg towards you looking for a gentle stretch through the back of the leg. Hold for 30 seconds 3 times each side.
If this stretch is too uncomfortable, you can modify it by putting the towel behind your knee and using it for support as you straighten your heel towards the sky. Another stretch you can do for your back is a lumbar flexion stretch. You will lie flat on your back and bring both knees to your chest looking for a gentle stretch through your low back and hips. You will hold this position for 30 seconds working up to three repetitions.
A final stretch you can perform for low back pain treatment is a pure form of stretch. You will take the hip you want to stretch, pull your knee to your chest and take your opposite hand to bring your ankle towards your other shoulder. You're looking for a gentle stretch in the hip and buttock region holding for 30 seconds working up to three repetitions each side.
Low back pain can be very painful and have a negative impact on your quality of life. We want to empower you to take care of your health and feel better. You can learn more about low back pain here at Spine Health and please subscribe to our channel for more videos like this. Thank you for watching.