7 Stretches for Lower Back Pain to Help You Get out of Pain
Back pain can be debilitating. It can make you feel uncomfortable and restrict your movement. There are many factors that contribute to back pain, including poor posture, lack of exercise, and accidents. At SpineWorks Chiropractic, we understand how important it is to find relief from back pain. That’s why we’re sharing seven stretches for lower back pain that can help you get out of pain. These stretches are easy to do and can be done in the comfort of your own home.
If you notice improvement, but would like to experience more, then it’s time to visit Dr. Luc Archambault at SpineWorks Chiropractic. Dr. Luc is an expert chiropractor who is ready to discover the root cause of your back pain and help you get out of it. Come visit our clinic in Kennington, London!
#1. Child’s Pose
Child’s pose is a gentle stretch that can help relieve tension in your lower back. To do this stretch, start by kneeling on the floor with your knees hip-width apart. Rest your buttocks on your heels and stretch your arms out in front of you. Rest your forehead on the floor and hold this position for 30 seconds. Repeat this stretch three times.
#2. Cat-Cow
The Cat-Cow stretch is an excellent way to loosen up your spine and reduce back pain. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, dropping your stomach towards the ground (the cow). Exhale and round your spine, pulling your belly button towards your spine (the cat). Repeat this movement for 1-2 minutes.
#3. Cobra Pose
Cobra Pose is a yoga pose that can help extend your spine and reduce lower back pain. Lie face down on your mat with your hands directly under your shoulders. Press your palms into the mat and slowly lift your chest up, keeping your elbows close to your sides. Hold the pose for 15-30 seconds and release.
#4. Piriformis Stretch
The piriformis is a muscle in your buttocks that can contribute to lower back pain if it’s tight or inflamed. To stretch this muscle, lie on your back with your knees bent and feet flat on the floor. Cross your left ankle over your right knee and reach behind your right thigh with both hands. Pull your right thigh towards your chest until you feel a stretch in your buttocks. Hold this position for 30 seconds and then repeat on the other side.
#5. Hamstring Stretch
Tight hamstrings can contribute to lower back pain, so stretching them regularly is important. Lie on your back with your knees bent and your feet flat on the ground. Lift one leg up and loop a towel or yoga strap around the ball of your foot. Gently pull on the strap to stretch your hamstring. Hold the stretch for 20-30 seconds and switch legs.
#6. Hip Flexor Stretch
The hip flexor muscles attach to your lower spine, so tight hip flexors can contribute to lower back pain. To stretch your hip flexors, kneel on your left knee with your right foot in front of you. Lean forward until you feel a stretch in the front of your left hip. Hold this position for 30 seconds and then repeat on the other side.
#7. Seated Forward Fold
The Seated Forward Fold is a yoga pose that stretches your lower back, hamstrings, and hips. Sit on the ground with your legs extended in front of you. Inhale and lengthen your spine, then exhale and fold forward from your hips, reaching towards your toes. Hold the pose for 20-30 seconds and release.
Back Pain Relief in Kennington, London – SpineWorks Chiropractic
In conclusion, back pain can be a frustrating and debilitating condition. However, with the right stretches and treatment, you can find relief. These seven stretches for lower back pain are a great place to start. If you notice an improvement in your symptoms, but still experience pain, then it’s time to visit us at SpineWorks Chiropractic. We can help discover the root cause of your pain and develop a personalized treatment plan to help you get out of pain for good. Come visit our chiropractic clinic in Kennington, London and discover how we can help you achieve a pain-free life.
