Many factors can contribute to back pain, including how you sleep, walk, exercise, sit, and more. Research has shown that doing a combination of stretches a few times a week can help ease and prevent back pain from coming back.
Not all back pain can be reduced or prevented simply by doing at-home stretches; in more severe cases, chiropractic care may be recommended.
Stretches You Can Do At Home To Relieve Back Pain
Spinal Twists:
- Lie on your back with your knees bent and your feet flat on the floor.
- Twist your knees sideways, holding them together as if you are trying to push the side of your leg to the floor.
- Once your legs are pushed to one side, turn your head in the opposite direction in which your knees are facing.
- Hold the position while you take 10 deep breaths.
- Repeat the steps for other side. This is a good exercise if you find that your back pain is worse after standing for long periods of time.
Child’s Pose:
- This common yoga pose gently stretches the muscles of the lower back and can also reduce pressure and pain in the hips.
- Sitting with your knees under your hips, with your hands and knees positioned directly under your shoulders.
- Extend your arms in front of you, placing your palms directly on the floor.
- Slowly sit your hips back toward your heels while dropping your head and chest downward as you extend further and reach as far as you can comfortably.
- Hold the pose for 20 to 30 seconds.
Knees to Chest Stretches:
- Lie on your back with your knees bent and your feet flat on the floor.
- Draw your right knee up to your chest and hold for a few seconds and then gently lower your leg back down with your foot flat on the floor.
- Repeat the exercise with the left leg.
- Continue this exercise, alternating legs for 10-15 repetitions.
Press-up Back Extensions:
- Lie flat on your stomach with your legs straight.
- Place your hands, palms flat to the floor, directly under your shoulders.
- Press up, lifting your upper body without lifting below your hips.
- Hold the pose for as long as you can.
- Do this 4-5 times or as many times as you can stand it.
There are many other simple exercises you can do at home for lower back pain relief; however, if you or a loved one suffer from severe back pain, contact our office today to schedule a free consultation and let’s help you get the relief you need.