4 Easy Stretches to Relieve Pinched Nerve in Lower Back
4 Easy Stretches to Relieve Pinched Nerve in Lower Back
Dealing with lumbar radiculopathy is not easy because the pain can affect your normal activities. Good thing there are effective stretches for a pinched nerve in the lower back that can help you manage the pain and other symptoms as well. Here are simple and easy exercises recommended by physical therapists. You can do them at home.
- Prone stretch
One of the most used and easiest exercises for a pinched nerve in the lower back is the prone stretch. To start, lie on your stomach and slowly arch your back by pressing your hands on the floor and pushing yourself up until your elbows are straight. Hold this pose for 5 to 15 seconds before returning to the starting position. Repeat 10 times. This is a gentle stretch. Stop if you feel any pain.
- Knee to chest
This time, you’ll be lying on your back on the floor. Make sure your head is slightly elevated using a pillow. Then, bend both your knees, pointing them toward the ceiling and keeping your feet on the floor. Start the exercise by bringing one knee up to your chest. Hold the position for about 20 to 30 seconds. Do the other knee.
- Standing stretch
Another easy and gentle stretch to alleviate your lower back pain is the standing stretch. All you have to do is to stand with your feet shoulder-width apart. Place your hands on your hips and bend your knees. Carefully arch your back by moving your shoulders back. Hold it for 5 seconds or a bit longer if you can. Don’t go beyond your comfort level.
- Mobilizing stretch
This is similar to the knee to chest exercise for pinched nerve in the lower back. But instead of bringing your knee all the way to your chest, you simply have to stretch your leg upwards so that your foot is pointing at the ceiling. Work both legs alternately, 20 to 30 seconds each.
Take your time with these stretches to relieve pinched nerve in lower back. If any pain is experienced discontinue the stretch. Do not simply try to push through it. Focus on breathing during these stretches as well. I will post pictures of these stretches soon!
