Straight Chiropractic

General

7 Chiropractic Stretches for Lower Back

Liam Ray

Anyone who has ever suffered from lower back pain knows that it can be debilitating. Even simple tasks like sitting or standing can become painfully overwhelming. Chiropractic care is a type of alternative medicine that focuses on the diagnosis and treatment of musculoskeletal disorders. Chiropractors use a variety of techniques to align the spine and relieve pain. These techniques can also be used to stretch the muscles and relieve tension. These 7 simple stretches for lower back pain can help relieve pain and improve range of motion.

7 Simple Stretches for Lower Back 

Hamstring Stretch

Lie on your back with one leg extended straight and the other bent at the knee. Gently straighten your knee towards the ceiling while keeping your hips on the ground. You should feel a stretch in the back of your thigh. Hold for 30 seconds and repeat 3 times.  

Gluteal Stretch

Lie on your back with both knees bent and feet flat on the ground. Cross one ankle over the other knee and gently pull the knee towards your chest until you feel a stretch in your buttock. Hold for 30 seconds and repeat 3 times.

Lower Back Twist

Lie on your back with both knees bent and feet flat on the ground. Let both knees fall to one side, keeping your shoulders and head on the ground. Hold for 30 seconds and repeat 3 times. 

Pelvic Tilts

Lie on your back with both knees bent and feet flat on the ground. Tilt your pelvis upward, curling your tailbone towards your belly button. Hold for 30 seconds and repeat 3 times. 

Cat-Cow Stretch

Start in a tabletop position with your hands and knees on the ground. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat 10 times. 

Cobra Pose

Lie on your stomach with your hands placed palms-down beside your shoulders. As you inhale, slowly lift your chest off the ground, keeping your pelvis and thighs on the ground. Hold for 30 seconds and repeat 3 times. 

Child’s Pose

Start in a tabletop position with your hands and knees on the ground. As you exhale, slowly lower your buttocks towards your heels and rest your forehead on the ground. You should feel a stretch in your lower back. Hold for 30 seconds and repeat 3 times. 

These simple stretches can be done at home with no equipment needed. If you are suffering from lower back pain, give these a try to see if they help relieve your pain.

General Tips for Staying Safe While Performing Chiropractic Stretches at Home

If you suffer from lower back pain, these simple stretches can provide relief. However, it’s important to consult with a doctor or chiropractor before starting any new exercise program. They can help you create a plan that is tailored to your specific needs and avoid any further injury.

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