Good Physical Therapy Stretches to Avoid Back Pain This Holiday Season

Back pain can be an unexpected and disappointing surprise during the holidays. You may have been hoping to enjoy quality family time and fun (as well as some much-earned downtime) during time off work. Instead, every movement causes that familiar twinge of pain. But what if you could avoid this scenario altogether?

It’s entirely possible! As your local back doctors, we’re here to help you have a healthy and pain-free holiday season. Taking care of your body doesn’t stop during this festive time of the year. In fact, it should be an excuse to take even better care so that you can enjoy all the fun there is to be had. With all of this in mind, here are the top five physical therapy stretches our team recommends.

1. Standing Back Extension

Keeping your spine mobility in check can ensure unexpected pain with the slightest movement. This stretch helps keep your lower back flexible and agile.

Here’s how to do it:

Stand tall, and place your hands on the top of each hip bone.
Gently push your belly/pelvis forward, creating an arch in your lower back.
Hold here for 20-30 seconds. You should feel a gentle stretch in your lower back.
Repeat up to three times.

2. Seated Spinal Twist

Since many of us spend our time sitting, this can be a great one to do during those last few days in the office—before everyone takes off for a couple of weeks. This is also a great one to relieve tension in the lower spine.

Here’s how to do it:

Sit tall in your chair.
Gently turn to one side, grabbing hold of the back of your chair with that same side’s hand). Here is where you should feel a gentle stretch in your lower back.
Hold for about 20-30 seconds, then switch sides.
Repeat up to three times.

3. Knees-to-Chest Stretch

This is an excellent choice for preventing back pain, as well as addressing it. This stretch does the opposite of the standing back extension stretch.

Here’s how to do it:

Lie face up on a comfortable surface (such as a yoga mat).
Bend your knees and bring them toward your chest.
Wrap your arms around your knees, bringing them a little bit closer until you feel a stretch.
Hold here for 20-30 seconds.
Repeat up to five times.

4. Piriformis Stretch

The piriformis is a small but mighty muscle deep in the buttocks. When it spasms, becomes tight, or presses against the sciatic nerve, you may experience pain down the legs and in the lower back. Thus, stretching it out can be beneficial for preventing pain down the line!

Here’s how to do it:

Lie on your back on a comfortable surface with your knees bent and feet flat.
Cross your right foot over the top of your left thigh.
Place your hands behind your left thigh and pull your legs into your chest.
Pause when you feel a stretch and hold for 20-30 seconds.
Repeat on the opposite side. Perform up to three times per side.

5. Child’s Pose

This is a classic stretch that not only eases and reduces the odds of back pain developing but also can help relieve stress.

Here’s how to do it:

Start on all fours with your hands under your shoulders and your knees under your hips.
Gently bring your buttocks back to your heels, keeping your arms straight in front of you.
If accessible, rest your forehead on the mat or ground.
Hold here for 20-30 seconds.
Repeat up to five times.

Interested in learning more about back pain prevention? The Tampa Spine and Wellness team is here to help. Contact us today. With the best physical therapists and best chiropractors in Tampa, we’re confident we can help you achieve a new level of health.