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Five Stretches Recommended by Chiropractors for Your Lower Back

Dec 20

Lower back discomfort is likely something you’ll deal with at least once in your life if you're like the majority of individuals.


Fortunately, there are ways to alleviate the pain and reduce its occurrence with the help of a chiropractor. Exercise, stretching, proper posture and ergonomic furniture can all help strengthen your core and back muscles, as well as improve your flexibility.


Discover these five (5) stretches that will help ease the pain on your lower back as recommended by most chiropractors. 


Pelvic Tilt


Your knees should be bent as you lay on your back with both your feet flat on the ground. As you "scoop" your pelvis into the floor, press the small of your back onto the surface. Then, unwind and repeat 20 to 30 times after holding for one count. Throughout this and all the other exercises, remember to breathe! 


The pelvic tilt is a great way to increase the mobility of your spine, relieve lower back pain, and build stability in your core muscles. In addition, strengthening your core can help support other exercises such as running, cycling, and yoga. So give pelvic tilt a try for improved health and well-being!


Supine Bridge


Take the starting position as mentioned earlier. When you can comfortably do so, push your hips as high into the air as you can while pressing your arms palms down to the floor at your sides. Hold for one count before letting go. 10 to 15 times.


To increase the difficulty, you can use a resistance band or weights to add tension. Additionally, if your strength allows it, lift one knee off of the ground at a time while in the bridge position and switch sides after each rep.


You should feel your glutes burning during this exercise – that’s how you know it’s working. Keep your core engaged the whole time to ensure you maintain proper form and get the most out of each repetition. If done correctly, this exercise should help improve your strength and endurance while sculpting your glutes for a firmer, toned look.


Supine Twist


Lay down on your back. Bring your knees to your abdomen with the aid of your hands, then slowly lower them to the right. To ensure your hips and shoulders are in line, tilt your body to the left. 


If you want a more profound twist, you can gently press your knees down with your right hand while keeping your arms in a T position on the floor. Hold for 30 to 60 seconds, then switch to the opposite side.


Bird Dog


Begin quadrupedally on the floor with your hands and knees precisely beneath your shoulders and hips (respectively). The floor should be your point of focus. First, make sure your abs are tight (but don't "suck in"), then slowly extend your right arm and left leg while keeping them parallel to your body. Hold for one count, then repeat 10–20 times on the opposite side.




Assume the quadruped start position that was specified above. Next, lift your chest, lower your tummy, bring your shoulder blades down your back, and softly look up for one or two counts. Afterward, progressively round out your back while standing solidly on one foot, gazing downward while attempting to press your spine toward the ceiling. 20–30 times total.


Knowing Your Limits


Your body is what you know best. Stop doing any of these exercises if they hurt , feel wrong, or if you’re just exhausted and need to rest. It’s important to listen to your body’s needs and take a break when necessary. 


Be aware of the intensity of your exercise sessions—don’t push yourself too hard and make sure you have time for recovery in between workouts.


 Also, make sure to stay hydrated and eat healthy meals. Keep your exercise goals achievable, realistic and fun. It’s easy to become discouraged when you don’t reach a goal or find an exercise too difficult. Proper nutrition, exercise, rest, and relaxation are key to having a long-lasting sense of well-being.


Know your limits and adjust accordingly—it is important to challenge yourself, but don’t overdo it!


Are You Struggling with Lower Back Pain?


Fullness of Life Chiropractic is there for you! We’re here to help you live with less pain and get back to enjoying your life. 


Our team of experienced practitioners can provide you with the personalized care and treatment needed to address lower back issues, such as sciatica, herniated discs, stenosis, scoliosis, and more. 


Contact us today for an appointment with an expert chiropractor