We have been surrounded by many factors that cause tension and pain to our lower back. These factors, like prolonged sitting in the office, long period of sitting in front of the computer, and lack of proper exercise result to lower back pain, poor posture, and reduced strength of our body. As a result, these can sometimes hinder you to do the activities you wish to do.
With chiropractic, relieving the acute or chronic pain of your lower back becomes easier and manageable. With proper discipline and willingness, you can spend an hour a day to perform these exercises designed to reduce the lower back pain and give you comfort.
Chiropractic treatment is also accompanied by these exercises. You can also seek for a doctor’s consultation to ensure these steps are safe for you to do. Contact Dr. Dee at Healing Hands Chiropractic today for your consultation and appointment!
Before doing the following recommended exercises, make sure you wear comfortable clothes. You have the option to choose an exercise that will not bring your body into discomfort feeling. It is also recommended to hold the stretching position for about 20 to 30 seconds so your muscles and joints become loose.
10 Stretches for Lower Back Pain Relief
- Pelvic Lift
Lay flat on your back while bending your knees with your feet flat on the floor. Move your feet closer to your buttocks while you keep both of your knees together. Tighten your muscles on the lower abdomen to ensure your lower back flattens against the floor. Raise your hips slowly off the floor and stay in the same position for about 20 seconds. Repeat the same steps 4 to 6 times.
- Posterior Pelvic Tilt
Bend your knees while lying on your back on the floor. Tighten your abdominal muscles to flatten your back and slightly bend your pelvis up. Stay in this position for up to 20 seconds and repeat the same steps.
- Knee to Chest
Bend your knees while lying on your back on the floor. Flatten your feet on the floor. As you bring one of your knees to your chest, make sure to keep your other foot flat on the floor. You can also try to straighten your other leg if you feel more comfortable on your lower back.
Keep the lower back on the floor while holding for 25 to 30 seconds. Repeat the same steps with the other leg. Do the same steps alternately for about 2 to 4 times.
- Piriformis Strech/Glute
Lay on your back on the floor. Cross your right ankle over your left knee. As you pull your knee towards you, grip the thigh of the left leg while lifting your foot. Pull your knee towards you to stretch your lower back even more.
Stay in this position for about 20 to 30 seconds. Repeat the same steps on the other leg.
- Supine Hip Flexor
Lay on your back on your bed. Bend your right knee while hanging your left leg. Stay in this position about 20 to 30 seconds. Repeat the steps with your opposite leg.
- Hamstring Floor Stretch
Lay on your back on the floor. Interlock the fingers of both of your hands under the hamstring of your right leg. Ensure to keep your leg straight while slowly lifting it up until you feel the tension. Hold on the same position for about 20 to 30 seconds. Repeat the steps with your left leg.
A hamstring floor stretch exercise is commonly done to tighten the hamstrings to limit the flexion of the pelvis located in the hip joints. This allows you to move your back greater than necessary to increase the stretch.
- Modified Cobra
Lie your body with your face down. Bend your elbows while putting your hands flat on the floor. Slowly press your hands down on the floor to raise your upper body and your head. Keep your pelvis flat while you extend your arms. Stay in this position for about 20 seconds. Repeat the same steps for about 4 to 5 times.
- Full Back Stretch
Take hold of a desk in front of you. Bend your right knee forward facing the desk. Your upper body should achieve the 90 degrees angle to your bended knees. Your left leg should be slightly bent at your knees.
Grip the desk and use both your legs to pull yourself back slightly until you feel the muscles in your entire back stretching wide and flat. Hold this position for about 20 to 30 seconds. Repeat the steps for about 2 to 4 times.
- Lumbar Rotation with Flexed Knees
Lay flat on your back while closing both of your knees together. Bend your legs at an angle of 90 degrees. Keep your feet flat on the floor. Slowly perform a rotation using both of your knees going in the same direction towards the floor. While performing this, ensure to keep your back and feet flat on the floor.
Do this step until you feel the tension and hold to this position for about 20 to 30 seconds. Return to the starting position and repeat the step on the opposite side.
- Abdominal Strengthening Exercise
Lay flat on your back on the floor. Bend both of your knees together while keeping your feet flat on the floor. You can cross both of your arms over the chest or you can also place your hands behind your head to support both your neck and head. Keep your spine flat on the floor. Raise your shoulders off the floor by tightening your abdominal muscles.
Slowly raise your shoulders up until you feel the tightening of your abdominal muscles. Relax your abdominal muscles while returning your shoulders to the floor. Repeat the same steps 30 to 50 times.
These exercises primarily promote stretching exercises designed for the lower back. It is essential to follow the recommended period of doing the exercise and the times you need to repeat them. Making these simple activities as part of your routine will keep you away from the discomfort brought by lower back pain.