Hi, my name is Dr. Katie Sleigh with Sleigh Family Chiropractic and today we’re going to be talking about three stretches that will help with lower back pain.
At Home Stretches for Low Back Pain
Low back pain is one of the most common things that we treat here in the office. And what we know is that patients get better when they do at home care, which includes recommended stretches. So before I show you the stretches, just a little caveat, be sure that if you have pain with any of these stretches, you stop doing them immediately. And talk with your health care provider or your chiropractor before proceeding.
Hip Flexor Stretch
So the first stretch that we’re gonna do today is a hip flexor, stretch your hip flexors is the muscle in the front part of your leg, that muscle goes from the front of your leg directly onto the bones in your low back. So when that gets tight, and oftentimes will pull in the low back and create lower back pain, so what you’re gonna do for the stretch is you’re going to always keep your hips square, you’re going to step back into a lunge, sort of a stance, again, make sure that the pelvis is square, that back heel does not have to be on the floor. And what you’re going to do is you’re going to just come forward a little bit until you feel the stretch in the front part of your, the light that’s backwards. If you still can’t feel it, you can arch backwards, and that will get the stretch a little bit deeper, you’re going to hold that stretch for about 15 to 20 seconds on each side. And repeat that three times on each leg.
Press Up Stretch
The second stretch is called a press up. So this one we’re going to perform on the floor. And what you’re going to do is you’re going to start on the belly and you’re going to press up backwards on to your forearms, and hold for a couple of seconds, and then release down. You’re going to repeat this exercise about 20 to 30 times per day.
Cat Cow Stretch
Then the last exercise that we’re going to do is called Cat Cow. And this one’s going to just get some good generalized motion into your sign especially the lower back. So as you inhale, you’re going to look upward and arch your lower back down toward the ground. And then as you exhale, you’re going to arch your lower back up toward the ceiling. And then you’re going to repeat that for about 10 to 15 times in each direction and you can do that a couple times a day.
I hope this helps and that you give these exercises a try. If you have any questions please feel free to drop the questions below.