If you are suffering from back pain, you are not alone. According to the American Chiropractic Association (ACA), approximately 31 million Americans deal with some form of low back pain. Fortunately, there are steps you can take to lessen the pain you are experiencing. Taking care of yourself including maintaining a healthy weight and regular exercise ย can help prevent back pain. And when you do experience back pain, chiropractic treatment and stretching can often ease your symptoms.
Before we get to the stretching, we recommend preparing for your stretching session so you can stretch comfortably and safely. Tips for stretching include:
The name Childยs Pose comes from yoga, where this stretch is often used to begin each session of stretching. Childยs Pose is so popular because it is gentle and effective, and just about anyone can do it.
To do Childยs 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.
Lying on your back, use your hands to pull your knees up to your chest, rounding out your back in the process. You can interlace your fingers to hold your knees in position. If you like, hug your knees more tightly to your chest and rock left to right. To enhance the stretch, slowly bring your chin towards your chest.
Lying on your back, stick each hand out 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.
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.
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Injury, Trauma & Spinal Rehabilitation Specialist