A couple of posts ago, I talked about the importance of stretching and how although I think I’m pretty good with showing my clients stretches for home self-care, I’m not very good about stretching myself.
Well this week, my body taught me a lesson. My lower back has been feeling pretty tight lately and I know it’s because my hamstrings and piriformis (that’s the deep “glute” muscle that when inflamed mimics the sciatic-like pain down the leg) are overworked. I woke up the other day and when I tried to get out of bed, the shooting pain in the middle of my lower back was almost debilitating and I had an ache all the way down my leg. This is something many of my clients often complain about and I now literally feel their pain.
So… I’m stretching. Below are the stretches that have given me some relief. You can use a Theraband for these or if you don’t have one a towel works just as well.
Lie on your back and lift your right leg as high as possible. Keep both hips flat on the floor. You can bend the opposite knee and rest your foot flat on the floor or outstretch the leg (whichever is more comfortable). Straighten your right leg, keeping it as straight as possible (the tighter the hamstring the harder is it to straighten so just do what you can). Hold stretch for 30 seconds. Switch legs.
From the straight leg position above, put the band or towel in the opposite hand and pull the leg toward that side. Depending on how tight the muscle, you may only get it so far. Pull to the point of slight stretch. It should feel good, not painful. Hold this stretch to a count of 30. Switch legs.
Cross right leg over the left as shown. (My right knee should technically be more horizontal to the floor but that is my sore side so it’s not cooperating.) Pull the bottom leg toward you. You’ll feel the stretch in that deep “glute” muscle. Hold for 30 seconds. Switch sides.
Do these stretches a couple of times a day until you feel better.
Now, can someone please help me up???