When a reporter with Fit & Well reached out for advice on relieving lower back pain, Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of Physical Therapy Central’s West Edmond Clinic, was eager to help. Dr. Trachman provided five simple stretches for the reporter to try for days when she woke up with lower back pain. The one that helped the most? The Bretzel.
Supine Figure-Four Stretch
- Lay on your back.
- Bend one leg and cross it over the other leg.
- Bring both knees towards your chest. For a greater stretch, bring your hands underneath your knee and pull your legs in towards your chest. You’ll feel this stretch in the glute muscle. Don’t overstretch. Just go to a comfortable tension.
- Do three sets of 20-30 second holds on each side.
Hamstring stretch
- Begin on your back with one leg straight and the other hip and knee bent.
- Hold the back of the bent leg below the knee. Slowly straighten your leg until you feel a stretch and hold.
- Perform ten reps on each side.
Knee rocks
- Begin lying on your back, bend your knees in a hook-lying position and start moving both knees from side to side.
- Do three sets of 30 seconds.
Bretzel stretch
- Begin lying on your side with hips and shoulders stacked directly on top of each other.
- Bend your top leg towards your chest & grip it with your bottom hand.
- Bring your bottom knee back and reach with your top hand for this ankle.
- As you exhale, let your top shoulder rotate back towards the ground.
- Hold for 20-30 seconds & repeat 3x on each side.
Read the full article below to hear about the reporter’s experience doing the bretzel stretch for seven days straight.
Schedule an Appointment
According to the World Health Organization, in 2020, 619 million people worldwide experienced lower back pain. If you’re currently experiencing lower back pain, don’t live in pain any longer. Schedule an appointment with a Physical Therapy Central physical therapist to get your needed relief. Your health and safety are our top priorities. For the full article, please follow this link: My lower-back pain was awful until I tried this one stretch, recommended by an orthopedic physical therapist.
