If you suffer from low back pain, then you know how uncomfortable and inconvenient it can be. The good news is that there are a few simple stretches that you can add to your daily routine that may help provide relief. We’ve rounded up five of the most popular stretches recommended by chiropractors for low back pain relief. Let’s get into it!
1) Pelvic Tilt
This stretch is great for loosening up your glutes and lower back. To start, lie on your back with your knees bent and feet flat on the floor. Relax your stomach muscles and tilt your pelvis upward until you feel a gentle arch in the small of your back. Hold this position for 15-30 seconds and repeat 3-5 times.
2) Hip Flexor Stretch
For those suffering from hip pain, a hip flexor stretch is a smart solution. This stretch helps target the hip flexor muscles located at the top of each thigh which can become tight with extended sitting or activities like running or cycling.
To begin, kneel on one knee with the other foot flat on the floor in front of you and lean forward until you feel a mild tension in the muscle at the top of your thigh. Hold this position for 15-30 seconds and switch sides. Repeat 3-5 times per side.
3) Knees to Chest
This stretch helps loosen up tight abdominal muscles which can contribute to low back pain when they become overly tight or weak due to poor posture from sitting too much or pregnancy/childbirth changes in women’s bodies.
For this exercise, lie down on your back with your legs extended straight out in front of you. Bend both knees and bring them toward your chest as far as possible while keeping both shoulders flat against the ground (you should not be arching your lower back). Hold this position 20-60 seconds before releasing and repeating 2-3 times total.
4) Piriformis Stretch
A piriformis stretch helps target an often overlooked area—the piriformis muscle—which runs through the buttocks and attaches to the hips, sacrum, spine, knee, ankle, foot & toes! Sitting all day can cause this muscle to become tight so it’s important to stretch it regularly if you have low back pain or sciatica symptoms (tingling or numbness down into one leg). To begin, sit on a chair with both feet flat on the floor about hip width apart; cross one ankle over top of the opposite knee; then lean forward from hips until a mild tension is felt in either buttock area; hold for 30 seconds; switch sides; repeat 2-3 times per side for best results!
5) Seated Spinal Twist
This twist is great for helping increase flexibility in those deep core muscles found along our spine as well as gently stretching out any tightness between our shoulder blades too!
Begin by sitting upright on a chair; place one hand behind you onto chair seat & other arm across body towards opposite leg; then twist torso towards opposite direction while keeping hips & pelvis facing forward & breathing deeply throughout movement; hold 30 seconds before switching sides & repeating 2-3 times total!
Low back pain can be debilitating but thankfully chiropractors have some great tips—including these five stretches—for helping ease discomfort! Take a few minutes out of each day to perform these exercises and give yourself some well deserved relief from low back pain once and for all
As always, be sure to consult with a healthcare professional prior to starting any new stretching program – especially if dealing with acute or chronic issues such as severe pain/injury –and listen to what feels right/good in order not only get maximum results but also prevent injury too! Additionally, these stretches should never replace active self care practices such as yoga classes/therapeutic massage sessions – just supplement them.
Why Is Stretching So Important?
Stretching can help improve your range of motion and flexibility, which makes it easier to do everyday activities like reaching for something on a shelf or bending down to tie your shoes. Stretching also helps reduce stress and tension in the muscles, which can lead to improved posture, circulation, and energy levels.
Additionally, stretching can help prevent injuries and reduce pain. Regular stretching can also improve your overall sense of well-being, allowing you to move through life with ease and grace. Taking a few minutes each day to stretch can make a huge difference in how you feel and move.
How Can Stretching Prevent Low Back Pain?
Most people who suffer from low back pain should focus their stretching on the hamstrings, hip flexors, glutes, quads, and lower back muscles. These are the main regions that can cause discomfort when they become tight and inflexible.
You should also incorporate exercises that involve strengthening your core muscles (abs) as these will provide extra support for your spine while you move around throughout the day.
Stretching is one of the easiest ways to prevent low back pain without taking any medication or undergoing surgery. By regularly performing different kinds of stretches you can increase your flexibility, improve posture, strengthen your core muscles, and free yourself from discomfort due to tightness in your lower back muscles. With dedication comes relief!
So if you’re dealing with low back pain, start stretching today. To get started, try some simple stretches like forward folds or cobra pose – no fancy equipment needed!
Let Us Help You!
You can have a pain free life! At Peak Potential Family Chiropractic, we understand how inconvenient back pain can be. Our team of qualified professionals will work with you to find a treatment plan that fits your lifestyle and needs. We offer physical therapy, chiropractic care, massage therapy, nutritional counseling, and more.
Our goal is to help you feel your best so you can get back to doing the things you love! Contact us today!
