7 Stretches to Relieve Back Pain
Pain in the back is a common problem, and it can be quite debilitating if left unchecked. Fortunately, some simple stretches from Chiropractors in Northwest Houston,
Cat-Cow Stretch
The Cat-Cow Stretch is one of the best-known exercises for relieving lower back pain. This exercise helps loosen tight neck, shoulders, and lower spine muscles. To do this stretch, start on all fours with your hands directly below your shoulders and your knees below your hips.
Please take a deep breath as you arch your spine towards the ceiling, like a cat stretching out its body. As you exhale, let your stomach drop downwards into a gentle curve and press down into the floor with your hands. Do this 8-10 times for maximum effect.
Child’s Pose
This relaxing stretch is great for soothing tension from the entire body, including lower back pain. Start by kneeling on the floor with your toes touching each other behind you, and then slowly sit back so that you’re resting between your calves and thighs in a crouched position with arms stretched forward onto the ground in front of you and palms flat on either side of your head or forehead (whatever feels comfortable). Hold this pose for five breaths before slowly moving up to a seated position.
Knee-to-Chest Stretch
This stretch helps to lengthen tight muscles in the lower back while loosening those tight areas along with any tension felt throughout our core area and our hip flexors – two areas often related to chronic lower back pain issues!
To perform this exercise: lie flat on your back with both knees bent at 90 degrees & feet hip-width apart; then hug one knee at a time up towards your chest using both hands until it feels comfortable (you should feel light pressure here but not sharp/uncomfortable discomfort); maintain this embrace for six breaths before releasing & repeating steps on the opposite side – switch offsides each time until done eight times total per leg for optimal results!
Bridge Pose
This effective yoga pose relieves lower back pains as it strengthens both abdominal muscles & glutes while promoting flexibility of our spine too! Start by lying down supine (on back) with legs bent at 90 degrees & feet hip-width apart; slowly lift hips off the ground towards the ceiling – keeping arms alongside torso – until only shoulder blades remain touching surface area; hold position here while breathing deeply through nose/mouth & adding light pulses/circular motions if desired; after five breaths return hips downwards while maintaining control & release before repeating once more if needed!
Supine Twist
The Supine twist is great for releasing tension from specific spots in the lower lumbar region caused by poor posture or excessive sitting activities during work or study hours – something most of us do regularly!
Begin by lying flat on your upper left side (i.e., right arm tucked under head + left hand resting on the floor near the left hip), bringing your right leg across the body, so that right ankle rests upon the left thigh, then draw right knee towards midline until feeling slight but comfortably intense sensation along outer edges of buttocks area; keep breathing deeply + focusing attention towards feelings experienced here while gently twisting upper body even further – if possible -& continuing deep inhales + exhales until finished practice session or desired length has been achieved (usually 10 ~15 seconds).
Runner’s Lunge
This dynamic pose opens up tight spots along the lumbar region, targeting regions hardest hit by excessive sitting routines + providing immediate relief when practiced regularly! Starting from an upright position, take a big step forward, lunging straight down into a lunge -making sure hands remain lifted above ground+, pressing fingertips together overhead to form an upside-down “V” shape; hold this “Plank” position, ensuring that knees stay at ninety degrees angle while pushing down through heels + lifting upwards through crown energetically; stay here taking deep inhales + slow controlled exhales for 4 7 breath cycles before switching sides+ making exactly same motions but now alternating legs until done 812 repetitions per session!
Seated Forward Fold
This classical Hatha yoga posture works especially well after running workouts or any other cardiovascular activities requiring lots of strength: begin seated with legs stretched out straight ahead+, slowly fold forwards reaching arms outstretched fingers beyond feet; focus gaze downward, enabling gradual lengthening spine while maintaining awareness around chest+ abdomen areas– allow yourself subtle sensation filled movements while inhaling deeply into belly + exhaling extending forward fold even deeper; stay here 2~3 minutes gradually increasing–if desired– intensity around the core area without forcing movement pattern too much & always remembering safety first before release gently allowing natural unwinding process occur entering relaxed state!
Let us Help You!
Aside from these stretches, keeping up with a chiropractor can hugely benefit you. We at Peak Potential Family Chiropractic can help with various issues, from sports injuries to everyday aches and pains. Our team of experts will ensure you’re back on your feet in no time! Contact us today for more information about our services.
We look forward to helping you out!
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