If you are looking for quality chiropractic care, call Chiropractic Approach at (718) 275-1313.
According to the NIH, chronic lower back pain affects approximately 20% of adults between 20 and 59. As we age, our chances of developing lower back pain rise dramatically, with up to 75% of elderly individuals experiencing either acute or chronic back pain that affects their quality of life.
The good news is that chiropractic stretches for your lower back can improve strength and flexibility and help reduce lower back pain, especially when combined with physical therapy. Whether dealing with a lower back injury or wanting relief from chronic pain, consulting your chiropractor should be the first step in coping with lower back pain.
Common Causes of Lower Back Pain
The NIH estimates that the vast majority of lower back pain cases don’t have a clear cause, which can make treatment difficult. Factors that may influence this “non-specific” lower back pain include:
- Tense or strained muscles
- Weak core muscles
- Genetic predisposition
- Psychological stresses such as anxiety and depression
- Repetitive strain injuries
- Strain from sitting in one position for a long time
Additionally, the same report from the NIH states that a third of people who experience lower back pain will experience it again within a year, and 80% of patients will experience a recurrence in two years.
Seven Chiropractic Stretches for Lower Back Pain Relief
While chronic, non-specific back pain may be difficult to treat, chiropractic stretches for lower back pain relief can help alleviate symptoms and help you get back on your feet. If you already have an accident injury chiropractor in Queens, NY, for chiropractic care, they may be able to recommend several stretches to relieve lower back pain.
When you visit a chiropractor for neck and back pain, they will evaluate your condition and determine the best treatment option. They will also provide various stretches and exercise routines that will strengthen your back muscles and improve spinal flexibility, contributing to an improved quality of life.
1. Knees to Chest
This exercise helps align the pelvis and stretch your lumbar spine, lower back muscles, and buttocks.
Start by lying flat on your back with your toes pointing towards the sky. Gently bring your legs to your chest by bending your knees. Hold onto your knees or hug your shins during the stretch while keeping your back on the floor.
Hold the position for five seconds and repeat up to ten times.
2. Lying Knee Twist/Spinal Twist
This exercise stretches the muscles around the spine while strengthening your abdominals.
Start by lying on your back, legs straight, and toes pointing to the sky. Bring your right leg up by bending at the knee, then move the knee across the body to your left side. Stop once you feel a pulling stretch in your back, and keep your shoulders on the ground.
Keep the position for 20 seconds, and then slowly rotate your leg back to the center position. Repeat for the other leg three to five times for each side.
3. Butterfly Pose
This exercise stretches the thigh muscles and buttocks while strengthening your quads, adductors, and abductors.
Start by sitting with your spine straight and legs in front of you. Slowly bring your feet to your pelvis and touch the soles of your feet together. Stop once you feel a stretch in your groin muscles, and hold that position.
In the butterfly pose, gently press your knees towards the floor and then to the sky (like a butterfly flapping its wings). Then bend forward, making sure to keep your spine straight, and press your elbows into your thighs, pushing your knees closer to the floor. Keep the stretch for 20 seconds, then bring your torso up and end the pose.
4. Single Leg Lift
This exercise is great for strengthening your lower back muscles and abdominals.
Start by sitting upright on the floor with one knee bent and the other leg fully extended. Flex the foot of your extended leg, ensuring it points towards the sky, then bring the leg up above the floor. Hold the position for five seconds, then slowly lower the leg back to the ground. Repeat on the opposite side, and repeat the exercise five times per side.
5. Diagonal Curl
This exercise helps strengthen your core muscles while stretching your back.
Start by lying on your back with your feet flat on the floor. Slowly sit up until you’re 45 degrees off the ground, then hold that position. Reach both arms to one side, then the other, and slowly lower yourself back to the floor. Repeat ten times.
6. Yoga Cat/Cow
This effective stretch tightens your core muscles while relaxing your spine and guiding it back into alignment.
Start in a crouch on your hands and knees, ensuring your hands are under your shoulders while your knees are under your hips. Slowly move your spine toward the sky, exhale, then arch your spine toward the ground. Hold each position for five seconds, and alternate between the two for ten cycles.
7. Restful Pose
This yoga pose is excellent for relaxing your body and extending your spine.
Start by sitting on the floor on your hands and knees, keeping your knees slightly wider than hip distance. Move your hips towards your knees until you find a comfortable sitting position, then extend your arms and drop your torso to the ground into a relaxation pose. Hold this pose for 20 seconds and slowly move back to the starting position.
If you have shoulder pain, you can use the variation where you place the arms on your side, extending towards your feet during the relaxation pose.
Consult Your Chiropractor in Queens, NY
While prevention is better than cure, it may not always be possible to avoid activities that cause back pain. Chiropractic stretches for lower back pain help strengthen your back muscles and extend your spine, which may assist with reducing pain levels.
For more information or to schedule a consultation for lower back pain, call us at Chiropractic Approach at (718) 275-1313 or book online today! Our doctors accept most major insurance plans, including workers’ compensation, no-fault, and PIP (personal injury protection). Same-day appointments are also available.