5 Stretches That Helped With My Pain Relief
If you've ever experienced the frustration of dealing with persistent pain from sports injuries, you're not alone. As an avid squash player, I've faced my fair share of aches and strains, including nagging low back pain and tendinitis in my knees. Through this journey, I've discovered that a combination of stretching, physiotherapy, athletic therapy, and even CBD can provide significant relief. Today, I want to share five stretches that have been particularly helpful for me, along with some insights from my personal experience.
1. Child's Pose for Low Back Pain
Child's Pose is a gentle yoga stretch that targets the lower back and helps to alleviate tension. This stretch has been a lifesaver for my lower back pain, providing a soothing release after a long day or an intense squash match.
How to do it:
1. Kneel on the floor with your big toes touching and knees spread wide.
2. Sit back on your heels and stretch your arms forward, lowering your forehead to the ground.
3. Hold for 30 seconds to a minute, breathing deeply.
Check out this for a step-by-step guide.
2. Standing Quad Stretch for Knee Pain
Tendinitis in the knees can be incredibly frustrating, but I've found that stretching my quads regularly helps to keep the pain at bay. The standing quad stretch is simple but effective.
How to do it:
1. Stand on one leg and pull the opposite foot towards your buttocks.
2. Keep your knees close together and push your hips forward slightly.
3. Hold for 30 seconds, then switch legs.
This demonstrates the proper technique.
3. Piriformis Stretch for Sciatica Relief
The piriformis stretch targets the deep muscles in the buttocks and can help relieve sciatica pain, which I've occasionally experienced due to lower back issues.
How to do it:
1. Lie on your back with both knees bent.
2. Cross one leg over the other, placing the ankle on the opposite knee.
3. Pull the uncrossed leg towards your chest, feeling the stretch in your buttock.
4. Hold for 30 seconds and switch sides.
Learn how to do it correctly with this video.
4. Hamstring Stretch for Overall Flexibility
Tight hamstrings can contribute to lower back pain and knee issues. Keeping them flexible has been crucial in managing my pain and preventing injuries.
How to do it:
1. Sit on the floor with one leg extended and the other bent.
2. Reach towards your toes, keeping your back straight.
3. Hold for 30 seconds, then switch legs.
Watch this for guidance.
5. Hip Flexor Stretch for Hip and Back Pain
Stretching the hip flexors can alleviate hip and lower back pain, both of which have been problematic for me due to my squash injuries.
How to do it:
1. Kneel on one knee with the other foot in front, creating a 90-degree angle.
2. Push your hips forward, feeling the stretch in the front of your hip.
3. Hold for 30 seconds and switch sides.
This provides a helpful tutorial.
The Role of Professional Therapy
Throughout my recovery journey, I've had the privilege of working with some fantastic physiotherapists, athletic therapists, and registered massage therapists (RMTs). Each of these professionals brings unique skills and techniques to the table:
Physiotherapists have helped me with targeted exercises and manual therapy to improve mobility and strength.
Athletic therapists have provided invaluable support in designing sport-specific rehabilitation programs.
RMTs have used massage techniques to relieve muscle tension and promote healing.
Exploring CBD for Pain Relief
In addition to stretching and professional therapy, I've experimented with CBD for pain relief. I was initially skeptical, but I noticed a significant reduction in my pain levels after incorporating CBD into my routine. It's worth exploring if you're seeking an alternative pain management option. This is NOT medical advice, sharing personal experience.
-Randy G
