If you are suffering from back pain, you are not alone. According to the American Chiropractic Association (ACA), approximately 31 million Americans deal with low back pain. Fortunately, you can take steps to lessen the pain you are experiencing. Taking care of yourself – including maintaining a healthy weight and regular exercise – can help prevent back pain. And when you do experience back pain, chiropractic treatment and stretching can often ease your symptoms.

Preparing for Stretching

Before we get to the stretching, we recommend preparing for your stretching session so you can stretch comfortably and safely. Tips for trying include:

• Ease into it. Stretching should be done gently and smoothly, traveling from stationary to a position slowly and carefully. Avoid bouncing, which can tear muscles.
• Stretching should not hurt. You should not feel significant pain when you try. As you move into your stretch, listen to your body and stop before you start to feel pain. Stretching should feel good, not painful.
• Wear comfortable clothing. Wear loose clothing that will allow you a full range of motion.
• Choose an area to stretch that is flat and clean. Choose a place that will be comfortable and well-suited for your activity.
• Use padding when necessary. A little padding can make things much more comfortable if you are stretching on a hard surface.
• Holding a stretch lets the muscles elongate, and repeating the stretch improves your results. Hold each stretch for 15-30 seconds, and repeat at least twice. Repeat the stretch four times for maximum benefit.
• Modify to fit your needs. Everyone must work within their limitations. When you try a stretch and find it is not working for you, try to modify it to suit your needs. You can find modifications to the most popular stretches online.

3 Stretches that Are Great For Back Pain

1. Child’s Pose

The name Child’s Pose comes from yoga, where this stretch is often used to begin each session of stretching. Child’s Pose is so popular because it is gentle and effective, and anyone can do it.

To do Child’s Pose, get down on your hands and knees. To begin with, place your knees slightly wider than hip-width. Flatten the tops of your feet to the floor, toes pointing behind you. Slowly move your hips back over your feet. Once you have rested your buttocks on your ankles, stretch your arms out in front of you. Feel your lower back stretch out as you hold the Pose.

2. Knees to Chest

Lying on your back, use your hands to pull your knees up to your chest, rounding out your back. You can interlace your fingers to hold your knees in position. If you like, hug your knees tightly to your chest and rock left to right. To enhance the stretch, slowly bring your chin towards your chest.

3. Spinal Twist

Lying on your back, stick each hand to the side of your body to create a T shape. Bring the right knee up to your chest while keeping the left leg straight on the floor. Use your left hand to gently pull your knee higher, then pull the knee across your body to the left. Try to keep your right shoulder on the floor. Repeat on the left side.

Contact Us for Customized Stretches for Back Pain

If you are suffering from back pain, please schedule an appointment to meet with our chiropractic team. We can help design a custom stretching plan to help you ease your back pain.

Injury Medical Chiropractic Clinic