“I heard about Encore Rehabilitation through a friend of mine. I was having chronic right lumbosacral pain so I decided to see if they could help. The experience has been so rewarding. I’m on my way to recovery due to the knowledgeable Physical Therapists at Encore Rehabilitation-Opelika. Daniel, Keena, Julia, and Trip have all helped me. I’m getting better with each treatment and I’m doing my home program. They have really gone overboard to educate me on how to help facilitate a successful recovery. Sarah is also very nice. She helps with scheduling my appointments and always greets me with that great smile that welcomes everyone that comes to Encore-Opelika.” ~ James Thrift, patient.
Thank you, James for choosing Encore Rehabilitation-Opelika to be your rehab provider! We wish you continuing success!
Keep the following in mind when starting a stretching routine as part of a program of back exercises:
Wear comfortable clothes that won’t bind
Stretching should be pain free; do not force the body into difficult positions
Move into the stretch slowly and avoid bouncing, which may actually tear muscles
Stretch on a clean, flat surface that is large enough to move freely
Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
Repeat the stretch, generally 5-10 times
If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder, and lower back pain exercises should be done.
Back Exercise Stretches
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.
Back Flexion Exercise
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position. (See left Figure 8)
Knee to Chest Stretch
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest. (See right Figure 21)”