The serratus posterior muscles in the lower back help your upper body and ribs twist and bend. This area of the back is especially susceptible to painful pulls and strains because it bears the weight of the upper body and is heavily involved in the moving process. Fortunately, there are a variety of exercises that can help relieve serratus posterior strain.
Ball Balance
Lie face down on an exercise ball with your palms and feet resting on the ground. Slowly lift your right arm up over your head. Bring it back down and repeat with the left arm. Take turns lifting your right and left leg about four inches off of the floor. When you feel comfortable with both steps, combine them. Raise your left arm and right leg up off the floor at the same time. Continue alternating arm and left lifts for at least one minute.
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Lower Back Flexion
Lie flat on your back with your arms resting at your sides. Carefully pull your knees up to your chest while lifting your head and neck forward. Continue curling inward until you are in a balled-up position and you feel a comfortable stretch in your back. Hold the exercise for about 30 seconds and then slowly roll back out into the starting position. Repeat up to 10 more times.
Hip Flexor Exercise
Lie on your back at the edge of a bed with your lower legs dangling off the end. Grasp the backs of your thighs and gently pull your knees up toward your chest. Slowly lower your right leg down toward the floor, making sure to keep the knee bent. Stop lowering it when you feel a stretch in your back and the top of your thigh. Hold for 20 seconds and then relax back into the balled up position. Repeat four more times and then switch legs.
Cross Reverse Lunge
Stand on a flat surface with your feet about shoulder-width apart. Step your right foot back into a lunge until your left knee forms a 90-degree angle. Do not allow your knee to go over your toes. Rotate your waist to the left until you are facing your left leg. Hold the exercise for a few seconds and then return to the standing position. Repeat on the right leg and continue alternating legs for as many repetitions as desired.
Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.