"6 Stretches to Help Back Pain" includes tips and tricks you can use at home and at work to help you reduce your back pain.

1. Six Stretches:
To Help Back Pain
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888.901.PAIN (7246)

2. Dawn Nehls, PA-C
Dawn was trained as a physician assistant through the army and has
done overseas tours in Korea, Kosovo and Iraq. She joined Advanced
Pain Management in 2006 after working in family practice and
emergency medicine for eight years.
Dawn is a registered yoga teacher with experience teaching classes in
the Sheboygan area.
DISCLAIMER:
This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not
intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care
provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health
care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN
THESE MATERIALS WILL MEET YOUR NEEDS.
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3. Knee to Chest
Seatedthis stretch to align pelvis and stretch
Use Turn:
lower back and rear end muscles. Lie flat on
Start this exercise in a seatedto the sky.with your
your back with toes pointed position Slowly
chest lifted and your back straight. leg up to
bend your right knee and pull your Gently turn
you chest. Wrap your arms around your thigh,
your shoulders and head to one side; this will
knee or shin, and gently pull the knee towards
slowly turn your upper body. Use your chair
your chest. Hold for 20 seconds and slowly
arm, or the outsidestarting position. Repeat
extend the leg to of your knee to help sta-
bilize your position and hold for 10 seconds.
three times each leg.
Slowly twist your body back to starting posi-
tion. Repeat three times on each side.
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4. Lying Knee Twist
Seated Turn:
Use this movement to stretch the paraspinal
muscles and strengthen the abdominal
Start this exercise in a seated position with your
muscles. Lie on your back with your legs
chest liftedstraight out. Bend the right knee up
extended and your back straight. Gently turn
your shoulders and head side of your body. will
and cross it over the left to one side; this Hold
slowly turn your upper body. Use your chair
in a position that allows you to feel a gentle
arm, or the outside of your knee to help sta-
stretch through the back and buttocks muscles
bilize your position and your core 10 seconds.
for 20 seconds. Tighten hold for muscles and
Slowly twist to center. Repeat three times posi-
rotate back your body back to starting on
each side.
tion. Repeat three times on each side.
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5. Yoga Cat/Cow
Start this more by kneeling on all fours with
your hands beneath your shoulders and your
knees directly below your hips. Exhale and
gently arch your spine. Inhale, tighten your core
muscles and round your back, like a cat. Move
slowly between movements and hold in each
position for 5-10 seconds. Repeat 10 times.
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6. Piriformis Seated Stretch
Seated Turn:
This stretch is designed to help lengthen the
piriformis muscle over time. This muscle is
Start this exerciseof sciatica, orposition with your
often the source in a seated radiating leg
chest lifted and your back straight. Gently left
pain. Sitting with a straight back, cross your turn
your over your right leg placing your foot next to
leg shoulders and head to one side; this will
slowlythigh and tuck your right Usein towards
your turn your upper body. leg your chair
arm, or the outside of your knee to on your leg
your buttocks. Place your right arm help sta-
bilize your position and hold fora10 seconds.
as pictured and slowly ease into stretch. Be
Slowly twist your back straight and chest posi-
sure to keep your body back to starting lifted.
tion. Repeat seconds and on each side. three
Hold for 20 three times alternative sides,
times.
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7. Cobra Stretch
Seated Turn:
This movement is helpful to stretch tight
abdominal muscles and the lower back. Start by
Start this your stomach with your legs extended
lying on exercise in a seated position with your
chest with palmsyour back straight. Gently turn
and lifted and planted on either side of your
your shoulders and head to one side;flat on
head with your forearms and elbows this will
slowly turn your upper body. Use your chair
the ground. Slowly, push your body upwards,
arm,your weight is resting on knee forearms. Be
so or the outside of your your to help sta-
bilize to keep your hips on the ground.seconds.
sure your position and hold for 10 Once
Slowly twist comfortableback to starting posi-
you reach a your body position that gently
tion. Repeat three times on each side. lower
stretches your abdominal muscles and
back, hold for 10 seconds. Slowly return to
starting position and repeat five times. If you
have more flexibility in your lower back, try
straightening your arms.
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8. Restful Pose
Seated Turn:
A common pose in yoga, the restful child’s
pose can help you relax your body. Position
Start this exercise in a seated position with your
yourself on the floor on hands and knees with
chest lifted and your back straight. Gently turn
your knees just wider than hip distance apart.
your shoulders and head to one side; this will
Turn your toes in to touch and push your hips
slowly turn your upper body. Use your chair
backwards bending your knees. Once you
arm, or a comfortable seated knee to help sta-
reach the outside of your position, extend
bilize your positionfully and allow10 seconds.
your arms forward and hold for your head
Slowly forward into a relaxation position. Hold
to fall twist your body back to starting posi-
this pose for 20 seconds and slowly return
tion. Repeat three times on each side.
to starting position. Repeat three times.
For modification if you have shoulder pain,
place your arms on either side of your body,
extending towards your feet.
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9. For More Information
If you would like more information about
Seated Turn: Management please call
Advanced Pain
888-901-PAIN (7246) or contact us directly
Start this exercise in a seated position with your
using the “Contact Us” section of our webpage
chest lifted and your back straight. Gently turn
on www.apmhealth.com.
your shoulders and head to one side; this will
slowly turn your upper body. Use your chair
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arm, or the outside of your knee to help sta-
bilize your position and hold for 10 seconds.
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Slowly twist your body back to starting posi-
Advanced Pain Management, visit our website
tion. Repeat three times on each side.
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