Stretch “Back” to a Healthier Happier You!
As your partner in natural health, we know that back pain can be debilitating and impact your quality of life. That’s why we’ve put together a list of stretches that can help alleviate your pain from the comfort of your own home. These stretches are easy to perform and can help relieve tension in the lower back, spine, and piriformis muscle. We recommend incorporating these stretches into your daily routine to promote healing and prevent future injury.
Child’s Pose
Child’s pose is a relaxing stretch that can help ease tension in the lower back. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Lower your hips back towards your heels, stretching your arms forward. Hold this position for 30 seconds to 1 minute.
Cat-Cow Stretch
Cat-cow stretch is a simple stretch that can help relieve tension in the entire spine. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Slowly arch your back towards the ceiling, then round your spine towards the floor. Repeat this motion 10 times.
Knee-to-Chest Stretch
The knee-to-chest stretch can be an effective stretch for easing tension in the lower back. Begin by lying on your back, with your knees bent and your feet flat on the floor. Slowly bring the left knee towards your chest, clasping your hands around the back of your thigh. Hold for 10 seconds, then switch to right knee. Stretch each side three times.
Piriformis Stretch
The piriformis muscle can often become tight due to prolonged sitting and improper posture. Begin by sitting on the floor with your legs extended in front of you. Cross one leg over the other, placing your foot flat on the floor. Gently pull your knee towards your chest, holding for 30 seconds. Switch legs and repeat.
While these stretches can be helpful in relieving back pain, it’s important to remember that every case is unique. If you are experiencing persistent or severe pain, it’s important to address the root cause. At our practice, we can provide a thorough examination and personalized plan to address your specific needs.
Don’t let back pain control your life. Contact us today to schedule an appointment and start your journey towards healthier living.
