Back Pain? We’ve Got Your Back!

by Manesha Rakhamimov, BSc, DOMP

Simple Stretches to Alleviate, Relieve, and Soothe Low Back Pain

Do you feel tightness and pain in your lower back? If so, you’re not alone. Low back pain affects up to 85% of working adults (1). In Canada, low back pain related medical costs range from $6-12 billion dollars annually (2). While some people look at hemp CBD capsules for sale that might help with their back pain, many people find assisted stretching and osteopathic treatments helpful for reducing low back pain.

An alternative approach that helps with back pain is Trigenic treatment, involving no cracking or twisting of your spine.

There are a number of approaches you can take to manage low back pain, including physical or manual therapy, stretching, cannabidiol gel, exercise, and in severe cases, surgery.


Whether on your own or with one of our Stretch Therapists, stretching can help alleviate low back pain


Below are two of my favourite assisted stretches for low back pain and two stretches I recommend that clients do on their own between sessions. Check with a health professional before attempting these stretches to make sure that they’re right for you.

Assisted STRETCHES

Supine Spinal Twist Assisted Stretch

While having you lay on your back, the Stretch Therapist will bend one knee and slowly bring it across the body towards the other side.


This stretch targets the obliques that run down the side of the body and the spinal erector muscles in the mid and lower back


If there is tightness in the lower back, this twist can provide relief.

Bend and stretch! Your obliques will thank you!

Piriformis Assisted Stretch

The sciatic nerve travels through the piriformis muscle, which is deep inside the buttocks, and then continues down the leg. Tight piriformis muscles can pinch the sciatic nerve, causing shooting pain down the leg. In some circumstances, this stretch can help relieve this pain.


While you lay on your back, the Stretch Therapist will place one foot on the opposite knee and then will slowly bring the knees towards the chest


They will target the piriformis muscle and apply pressure to create more of a stretch.

Stretching can prevent injury and more serious back pain from occurring.

Self STRETCHES

Cat and Cow Exercise

Cat and cow improves mobility and enforces the curvature of the spine.This exercise is performed on all 4’s with the hands positioned under the shoulders and knees under the hips.


With an inhale, hollow the back and send the tailbone and chest
towards the ceiling


On the exhale, round the spine and send the tailbone and top of the head towards the floor. Repeat each position a few times moving with the breath.




McKenzie STRETCH

Laying on your stomach, place both hands at your sides like you are about to do a push-up. Push away from the floor to raise your upper body while keeping your pelvis on the floor, creating a curve in the spine.


This pose stretches both the erector spinae muscles in your back and abdominal muscles in your core


For a less intense pose, perform the stretch on the forearms.




FLXME

Our business specializes in making our clients feel amazing by stretching out their sore, overworked, tired muscles and increasing their range of motion. We provide table based one-on-one assisted stretching. Our therapists use a combination of stretching techniques, customized for each client. Assisted stretching improves range of motion and mobility; improves athletic performance; helps athletes to recover; decreases pain and stiffness; and counteracts the damage caused by excessive sitting. Visit us today in our newly renovated space in Toronto’s Mt. Pleasant Village to find out more about how we can help you with your back pain!


Menashe Rakhamimov, BSc, DOMP

Menashe is a Stretch Therapist and Manual Osteopathic Practitioner at FLXME. He specializes in helping clients with chronic joint pain and also enjoys working with athletes. Most large insurers cover his Manual Osteopathic treatments.


Sources:

Bone and Joint Canada. Low Back Pain. 2014. Available at: http://boneandjointcanada.com/low-back-pain/. Accessed on October 26, 2018.
Canadian Chiropractic Association. Canada’s Low Back Pain Epidemic. 2018. Available at: https://www.chiropractic.ca/blog/canadas-low-back-pain-epidemic/. Accessed October 26, 2018.

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