We all know that stretches are a great way to improve your flexibility and reduce the risk of injury. But did you also know they can help ease back pain? For years, physical therapists have been prescribing stretches for their patients with chronic back pain. They do this because it helps relieve some of the tension in the muscles while simultaneously lengthening them out.
This blog post will explore five stretches that can be done at home or in a clinic to minimize back pain and increase mobility!
1. Child Pose
This position stretches out your lower back by arching it backward slightly while also stretching your neck and chest muscles.
Start by kneeling on all fours to get into this position, and then slowly lean forward until you are resting on your shins with arms stretched out in front of you. To make it more intense, you can also move your arms and legs slightly closer together to feel the stretch in a different area.
This stretches the abdominal muscles, which can help strengthen your back and make it more stable.
To do this stretch, start by getting on all fours with knees under hips and hands directly underneath shoulders. Next, slowly arch your spine downwards to curl into a cat-like position, then let it fall forward again until you are in an upward dog position.
Inhale as you come forward and exhale as your curl back into a cat-like position.
3. Hamstring Stretch
The hamstring stretch is excellent for the lower back and can help relieve tension.
Stand with one foot in front of the other with your heel pressed into the ground. Bend your front knee and lean forward slightly until you feel a stretch in your hamstring muscles. Hold for 30 seconds, then switch legs.
4. Pigeon Pose
The pigeon pose stretches the gluteus muscles, hip flexors, and deep spine lateral rotators.
Place your hands directly under shoulders, then slide one leg forward so that it is bent into a 90-degree angle at the knee. Extend the other leg behind you, straightening both legs as much as possible to feel the stretch. Keep your spine long, and hold for 30 seconds before repeating on the other side.
5. Seated Spinal Twist
This stretch is excellent for releasing tension in the lower back and improving spinal rotation.
Sit up tall with your spine straight and hinge forward at the hips, keeping your back flat. Reach your right arm across your body and clasp your hands with your left hand. Gently twist to the right, hold for a few deep breaths, then switch sides.
If stretching doesn’t seem to be easing your back pain, it may be time for a visit to Finn Chiropractic. As the leading chiropractor in Seven Fields, we offer personalized chiropractic care tailored specifically to each patient’s needs so you recover better quicker! With our help, you’ll finally get relief from stiffness or soreness around specific joints.