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Improve Your Back Pain With At Home Stretching

When you experience back pain, what is your first response? According to Dr. Peter Ullrich, we tend to “take it easy” – staying in bed or stopping any activity we consider strenuous. Even though this may seem the right step towards healing, back exercises are the true and necessary way to “rehabilitate the spine and help alleviate back pain.”

Dr. Ullrich lists multiple exercises that will help minimize the recurrence of lower back pain and reduce possible future complications. While these at-home exercises can help, it’s also important to consult a physical therapist to help create an exercise program that is appropriate for you–you can consult our top physical therapy program in Bellevue by contacting us!

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Knee to Chest Stretch

Why is it important to stretch in a controlled environment? “Active back exercises distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligament, and joints healthy.”

One stretch you can consider is the Knee to Chest Stretch:

  1. Lie on your back with the knees bent and both heels on the floor.
  2. Place both hands behind one knee and bring it to the chest.
  3. Hold for 15-30 seconds to allow muscles to become loose.
  4. Repeat with opposite leg.
  5. Take both legs and repeat steps 2 and 3.
  6. Repeat each stretch two to three times.
  7. Try to do it once in the morning and once at night.

Dr. Ullrich advises that when you are doing these types of stretches, be sure to:

  • Wear comfortable clothes.
  • Do not force the body into a difficult position – It should be pain-free!
  • Avoid bouncing when stretching.
  • Stretch on a clean, flat surface that is large enough to move freely.

Be sure to consider our physical therapy in Bellevue to ensure the best exercise program appropriate for your body. Give us a call today to schedule your consultation. Happy stretching!