Imagine yourself, it’s late in the season and you’re playing in a big, important game.  The other player hits a slow curve ball over the net and you slowly find yourself sliding across the dusty gym floor.  Your arm sprawled, reaching as far as it possibly can, you manage to get a finger tip on it.  You’re proud at the effort you just put into that amazing dive, your coaches and teammates are clapping and cheering for joy.  You get up fast and suddenly stop as your face shows the pain you’re in.  You grab your lower back and freeze!

What do you do?  It is in the middle of a game…you’re scared to show pain, as you are a strong, fearless athlete, pain doesn’t faze you one bit.  Or so it does!  First things first, don’t panic! Its going to be alright. 

It turns out you may have pulled a muscle in your lower back and it just hurts to much to play.  You go to your school physical therapist, expecting him to just tell you to ice it and occasionally put heat on.  He surprises you with telling you that you should go see a physical therapist and see what they say. 

Physical therapy can help with a number of things.  It is a health care profession that helps people prevent injuries and strengthen when needed.  They help by doing a number of stretches that help build muscles and make them healthier. 

http://toutesdirectionspourlafrance.blogspot.com/2008/05/physical-therapy.html

http://www.zarathoustra.org/2008/health/the-best-physical-therapy-for-herniated-disc-t5-t6/

 Tension collecting in the lower back area can be uncomfortable, even painful.  Lower back stretches can release this tension when done properly.  Do these easy step exercises to stretch your lower back slowly and carefully for best results. 

Chair stretch 1

Step 1: Sit in a chair with your back straight and both feet firmly planted on the floor in front of you.

Step 2:Lengthen your spine, seated as tall and straight as possible.

Step 3:Bring your chest slowly to your knees with your arms on either side of your legs.

Step 4:Rest your chest on your thighs and reach for the floor with your hands.

Step 5:Walk your hands along the floor further away from you.

Step 6:Hold for five to ten breaths.

Step 7:Bring your hands back up to your knees slowly.

Step 8:Arch your back slowly as you come back to a straight seated position.

Chair stretch 2: Sit down in a chair.

Step 1:Plant your feet firmly on the floor in front of you.

Step 2:Hold the seat of the chair with your left hand.

Step 3: Turn your body toward the left to look backward over your shoulder.

Step 4: Hold the stretch for 5 to 10 breaths.

Step 5: Slowly release the pose and face forward.

Step 6: Repeat 3 times on each side.

Floor stretch:

Step 1:Sit on the floor with your knees bent.

Step 2:Bring the soles of your feet together in front of you, with your legs pushed flat to the floor.

Step 3: Lean your chest forward slowly and walk your hands out in front of you with your arms

straight.

Step 4: Hold this position for five breaths.