Your lower back is connected to your pelvis, which is where most of your weight and body movement takes place. We place a lot of burden on our lower back, so it’s no wonder low back pain affects four out of five of us in our lifetime.
Stretching the spine can often provide immediate pain relief and improved flexibility, and the best part is you can do this yourself. Here are 5 simple stretches you can do at home to relieve low back pain. In addition to these stretches, we recommend doing some basic core exercises. This will take some pressure off your lower back by strengthening the muscles around it.
If you suffer from low back pain on a regular basis, we strongly recommend meeting with a licensed chiropractor to make sure there isn’t an underlying problem.
1. Prayer Stretch/Child’s Pose
Sit back on your heels and bend forward at the waist, extending arms out over your head onto the floor in front. The goal is to lengthen the spine and relieve all weight and pressure. Hold for 30 seconds. Slowly walk your hands toward you to sit back up. Repeat 3 to 5 times.
2. Knee to Chest
This stretch focuses on hip tightness, a frequent contributor to lower back pain. Lie on your back with one knee bent and one leg straight. Intertwine hands behind the leg and pull back towards your chest until a light stretch is felt down the back of the leg. Hold for 30 to 60 seconds. Repeat 3 to 5 times for each leg.
3. Figure 4 Stretch
If you spend significant time sitting, driving, or climbing stairs, you are putting a lot of stress on your piriformis, a small muscle located deep in the buttock that runs diagonally through the glutes. An inflamed piriformis can irritate the sciatic nerve causing low back pain.
To perform this stretch, lie flat with one knee bent. Cross the ankle of the opposite leg to be stretched over the bent knee. Pull the bent knee towards your chest and hold for 30 to 60 seconds. Switch legs and repeat 3 to 5 times for each leg.
4. Flexion Rotation
The flexion rotation exercise helps stretch your lower back and buttocks. Lie on your right side with both legs straight. Bend your left leg, hooking your foot behind your right knee. Grasp your left knee with your right arm and slowly bring your left arm and shoulder blade towards the ground behind you. Hold each stretch for 3 seconds and slowly move out of the rotation. Repeat 10 times on each side.
5. Knee Roll
The knee roll stretches your lower back and your glutes. Lie on your back with your knees bent and feet flat on the floor. Extend your arms straight out to the side making a “T”. Keep your shoulders on the ground as you gently tilt both knees to one side. Hold for 30 seconds. Slowly return your knees to the center and repeat 3 to 5 times on each side.
Low Back Pain Care in Centennial, CO
If you are in the south Denver Metro Area, the licensed chiropractors, acupuncturists, and massage therapists at Arapahoe Chiropractic & Acupuncture Center in Centennial are here to help you find relief. Don’t suffer through low back pain any longer! Call us or contact us online today.
BY: Dr. Friedman
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