At Back Care Chiropractic we love giving you information you can apply at home and into you healthy daily routines. Here are 5 favourite stretches to help ease back pain or help it too never return!
1. Child’s Pose
Child’s Pose is a gentle stretch that relieves tension in the lower back and promotes relaxation.
**How to do it:**
1. Start on your hands and knees, with your knees spread apart and your big toes touching.
2. Sit back on your heels and stretch your arms forward, placing your forehead on the floor.
3. Hold this position for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
2. Knee-to-Chest Stretch
The Knee-to-Chest stretch helps to elongate the lower back muscles and relieve pressure.
**How to do it:**
1. Lie on your back with your knees bent and feet flat on the floor.
2. Bring one knee up to your chest, clasping your hands around your shin.
3. Hold for 20-30 seconds, then switch legs.
4. Repeat 2-3 times on each side.
3. Piriformis Stretch
This stretch targets the Piriformis muscle, which can contribute to lower back pain if it becomes tight.
**How to do it:**
1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Grab the back of your left thigh and gently pull it toward your chest.
4. Hold for 30 seconds, then switch sides.
5. Repeat 2-3 times on each side.
4. Cat-Cow Stretch
The Cat-Cow stretch is a yoga move that increases flexibility and relieves tension in the spine.
**How to do it:**
1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back, and let your belly drop towards the floor (Cow Pose).
3. Exhale, round your spine towards the ceiling and tuck your chin to your chest (Cat Pose).
4. Repeat for 1-2 minutes, moving smoothly between the poses.
5. Seated Forward Bend
This stretch helps to lengthen the spine and relieve tension in the lower back.
**How to do it:**
1. Sit on the floor with your legs extended straight in front of you.
2. Inhale and lengthen your spine.
3. Exhale and bend forward from your hips, reaching for your toes.
4. Hold for 20-30 seconds, then slowly rise back to a seated position.
5. Repeat 2-3 times.
Incorporating these stretches into your daily routine can significantly reduce lower back pain and improve your overall flexibility and mobility. Remember to perform each stretch gently and listen to your body. Do not push your body, you just need to feel a gentle stretch, you might feel this before you are even in a full stretch position and that is ok. If you experience any pain or discomfort, stop the stretch and consult us in your next appointment.
Remember, consistency is key, so make these stretches a regular part of your daily routine for the best results! As one of our favourite childhood movies (The Karate Kid) says,“ Wax on, ax off, wax on, wax off”. Mr Miyagi!!