6 Lower Back Stretches to Reduce Pain
Did you know that nearly 80 percent of adults experience persistent lower back pain at some point in their lives? At any given point in time, nearly 31 million Americans suffer from lower back pain. In fact, lower back pain is the number one leading cause of disability worldwide, according to the American Chiropractic Association.
All of this leads to millions of people looking for ways to relieve lower back pain. Unfortunately, many will turn to over the counter medications, prescription medications, or surgery. These methods only address the symptoms, not the source of pain itself. The good news? Chiropractic care addresses lower back pain at its source!
At Healing Hands Chiropractic, Dr. Dee and her staff will conduct a thorough examination to identifying what is causing lower back pain. By identifying the source of the pain, they can come up with a safe, natural, and effective way to not only treat the pain, but prevent it from returning! No medications, no surgery, and no recovery time.
Lower Back Pain Symptoms
Symptoms of lower back pain include, but are not limited to:
- Difficulty moving throughout the day
- Pain that moves around to the groin, buttocks, or upper thighs
- Dull and achy pain
- Muscle spasms
- Local muscle soreness
- Difficulty finding a comfortable position to sit, stand, or sleep
Risk Factors of Lower Back Pain
Lower back pain can be dull and mild, or sharp and severe, depending on what is causing it, how long it’s been ignored, and the person’s overall health. According to the University of Maryland Medical Center, there are several risk factors for lower back pain:
- Family history of back pain
- Smoking or tobacco use
- Being overweight or obese
- Anxiety or depression
- Living a sedentary lifestyle
- Poor posture
- Poor form when exercise
- Overuse of the back muscles
- Being female
- Being middle-aged or an older adult
Dr. Dee will identify the source of your lower back pain to create an appropriate action plan for you. Once you have decided upon a course of action together, your treatment can begin! Through spinal adjustments, Dr. Dee can remove vertebral subluxations in the spine, which are often the underlying cause for back pain. You’ll leave our office feeling better in no time!
6 Stretches To Reduce Lower Back Pain
In between chiropractic visits, we often recommend patients perform certain exercises to keep back pain away. The following 6 stretches are excellent in treating muscle soreness that is often associated with lower back pain:
1. Knee to Chest. This stretch is excellent for aligning your pelvis while stretching the lower back and glute muscles. To complete this stretch, lie flat on your back and point your toes towards the ceiling. Next, slowly bend your right knee and pull the right leg toward your chest. Wrap your arms around the right thigh, knee, or shin — whichever is possible for you. Hold this stretch for 20 seconds and then slowly release and return to the starting position. Repeat three times per leg.
2. Lying Knee Twist. This movement does a great job of stretching the back muscles and ab muscles. Start by lying down on your back, with your legs straight out in front of you. Next, bend your right knee up and cross it over the left side of your body. Hold this position for twenty seconds so that you feel a gentle stretch along your back and glute muscles. Slowly rotate back to your starting position and repeat on the opposite side. Repeat this stretch 3 times per side.
3. Yoga Cat/Cow. Start this stretch by getting down on all fours with your hands directly under your shoulders and your knees directly under your hips. Exhale and slowly arch your spine. Inhale, and tighten your core muscles and round your back, like a cat. Slowly alternate between these two movements, and hold each position for 5 to 10 seconds. Repeat 10 times.
4. Piriformis Seated Stretch. This stretch helps lengthen the piriformis muscle, located in the glute. Often, this muscle is one cause behind sciatic nerve pain. To perform this stretch, sit up straight and cross your left leg over your right leg, while placing your foot next to your thigh and tucking your right leg in toward your buttocks. Put your right arm on your leg and slowly ease into the stretch, maintaining good posture. Hold the pose for 20 seconds and then switch sides. Repeat three times per side.
5. Cobra Stretch. The cobra stretch helps stretch abdominal muscles and the lower back. Start this stretch by lying down on your stomach with your legs straight behind you. Place your arms shoulder width apart, with your forearms and palms flat on the ground. Slowly push your body upwards while straightening your arms. Keep your hips on the ground. Once you achieve a position that gently stretches your abs and lower back, hold for 10 seconds and slowly return to the starting position. Repeat this stretch 5 times.
6. Restful Pose. Also known as child’s pose, this pose helps relax your body overall. Get on the floor on your hands and knees with your knees slightly wider than hip width apart. Turn your feet in so that your toes touch, and push your hips backwards while bending your knees. Once you’re in a comfortable seated position, extend your arms forward and all your head to fall into a forward, relaxing position. Hold the pose for 20 seconds and slowly return to the starting position. Repeat three times.
Healing Hands Chiropractic Can Help Treat Your Lower Back Pain
Healing Hands Chiropractic, located in Murfreesboro, Tennessee, can help relieve your lower back pain! Our safe, natural, and effective chiropractic care will treat your lower back pain at its source.
Dr. Dee and her expertise will identify the source of your pain, and then will develop a treatment plan that will have you back to living your best life possible.
Do not accept back pain as a normal part of your life! You deserve better. Call our offices today to schedule your appointment! 615-203-3505. We look forward to hearing from you!