How To Keep Your Back Healthy During Quarantine - Dr. Russo
These are uncertain times with the COVID-19 pandemic. As a result, everyone is spending more time at home and being less active. This is certainly the best way to protect our families, our friends and our community. However, all of the inactivity can precipitate muscle stiffness and pain.
A healthy set of stretches can be a welcome relief. To help ease these aches and pains, I would recommend five easy stretches to add into your routine. I think that they are best performed twice a day. Morning and night!
Trunk Rotation Stretch
This stretch will help relax the muscles on your sides.
To perform this stretch, you will need to lay on your back with your knees bent up towards your chest. While keeping your shoulders on the floor, and rotate your legs towards the ground on one side until you feel a stretch. Repeat for the opposite side. Hold every stretch for 5 seconds, and repeat this 10 times.
This stretch will help you to maintain mobility and strengthen your abdominal and back muscles.
To perform the stretch, you will start out on your hands and knees. Arch your back toward the ceiling. Hold this position for 5 seconds. Then, extend your back down to the floor, and hold for 5 seconds. Repeat 10 times.
Lunging Hip Flexor Stretch
This stretch will help your hip flexors become more flexible which works to take the pressure off your low back.
We will start with the left hip flexor. Perform this stretch by placing the left knee on the ground in a kneeling position. Take your right foot and step flat onto the ground in front of you with that right knee bent. Lean forward and you will feel a stretch in your left hip. Hold for 5 seconds. Repeat for the opposite side. Repeat 10 times.
Child’s Pose Stretch
This stretch will help relax your lower back musculature.
Perform the stretch by getting down on your knees with your hands planted flat on the ground. Then, shift your hips back over your heels while your arms stretch forward, still on the ground. You should feel a stretch in your low back. Hold for 10 seconds. Repeat 5 times.
This stretch help stretch your hamstrings which can alleviate stress in your low back.
To perform this stretch, sit on the ground with one leg straight, and the other leg bent. Extend your arms towards the foot of your extended leg. Bend forward at the waist, reaching for your toes and keeping your knee straight. You should feel the stretch in the back of the thigh. Hold the stretch for 5 seconds. Next, do the same for the opposite leg. Repeat 10 times.
This is a difficult time as individuals and as a community. Staying safe and staying home is the best way to protect those around us. Together, we will overcome the COVID-19 outbreak with time, kindness, and compassion. However, until it is behind us, Connecticut Orthopaedics remains available to serve you either via Telemedicine, or in the office for any urgent orthopaedic issues. Call 203.407.3500 to schedule an appointment.