Are you experiencing lower back pain? Do you perform strength exercises regularly?
If you don’t, you could unintentionally weaken the lower back muscles. This can lead to many people struggling with back pain.
Fortunately, by practicing the right stretches, you’ll reduce the amount of pain you experience. Below we cover the top stretches for lower back pain. Are you ready to find relief today? Let’s begin!
1. Seated Twist
Seated twist helps to strengthen and stretch the entire spine and strengthens the muscles that support it. To perform a seated twist, sit on a comfortable chair that’s tall enough to reside comfortably with your feet planted on the floor and your hands extended out to either side of you.
Next, twist your torso to the right. Keep your pelvis facing forward while your upper body slowly twists to the right. Hold this twist for 30-60 seconds, then unwind and repeat on the opposite side.
2. Child’s Pose
A child’s pose helps to lengthen the spine, reduce lower back strain, and improve circulation. To do the stretch, start on your hands and knees. Then, slowly, move your buttocks towards the wall behind you and lower your torso and head to the ground.
Both knees should rest against the ground and your heels should extend out behind you. Hold this position for 30 seconds.
3. Standing Hamstring Stretch
It targets muscles in the back of the thigh and pelvis that can become tight due to long periods of sitting. The user should stand with feet slightly apart and toes slightly pointed outward.
Then, keep one leg straight and bend the other knee while keeping the back upright. Hold onto a stable surface, like a table, and slowly bend forward at the hip, aiming to reach the outstretched toes before stopping and holding the stretch position for 15-30 seconds.
4. Pelvic Tilt
Pelvic tilts can be an effective stretch for lower back pain. This stretch helps to gently stretch the lower back muscles and stretches the abdominals.
To do a pelvic tilt, you need to lie on your back and bend your knees. Then, tighten your abdominal muscles and press your lower back towards the floor.
Hold this position for a few seconds, then relax your abdominal muscles and lift your hips off the floor. Repeat this motion for several repetitions or as long as it is comfortable.
5. Chiropractic Stretches
One of the simple stretches for lower back pain when under chiropractic care is the cat-cow stretch. This stretch helps to mobilize the spine while stretching and strengthening the lower back muscles. Chiropractors also suggest Downward Dog increases the flexibility of the spine.
But, if you are pregnant and experiencing back pain, make sure to search for a prenatal chiropractor near me. It is beneficial to perform stretches in a way that would be safe for both you and your unborn child. Seek gentle abdominal exercises and stretches with the guidance of a qualified chiropractor.
Reduce pain in the lower back and make the most of the benefits of chiropractic care.
Explore the Most Effective Stretches for Lower Back Pain
Lower back pain is a common challenge, but regular stretching has been proven to reduce pain. Adding some of the most effective stretches for lower back pain to your routine can help you increase flexibility, reduce pain, and improve your overall quality of life.
Start incorporating these stretches into your weekly routine to experience the benefits! Make sure to consult the best chiropractor near you for the best chiropractic care for pain relief right away!