If you suffer from back pain, one of the best things you can do to treat it is to stretch and try to lead an active lifestyle. In fact, doing so can help to speed up the recovery process after an injury as well as reduce any pain you may be experiencing. Improving flexibility is one of the best things you can do to safeguard against future injury, too. Here are some stretches you can try to incorporate into your life. As always, your chiropractor can also help you to develop a personalized program that addresses our specific needs and ability.
Passive stretches help aid movement in the muscle or joint where you may have an injury. These stretches are held for 15 to 30 seconds, which allows the muscles to relax and lengthen gradually. One of the most important things to remember here is that stretches should never cause pain, and you should not feel tingling in your extremities while doing them. If you feel any type of discomfort while doing them, you should stop.
A tight hamstring can be the cause of low back pain, so doing this one is helpful for a lot of people! Lie on your back with both legs straight. Now bend one leg at the knee and extend one leg straight up in the air. Take a towel and loop it around the foot of the lifted leg and then gently pull the towel towards you. You should feel this in the back of your thigh. Hold for 15-30 seconds, relax and repeat 3 times. Change sides and do it all over again!
The piriformis muscle runs through your buttock. It is often the culprit behind lower back and leg pain, so stretching it out can help. Lie on your back and cross one leg over the other. Now, gently pull your knee towards your chest until you feel the stretch in your buttock area. Hold and then relax, then repeat 3 times. Switch sides and do it all over again!
Lie on your stomach and use to arms to push your upper body off the floor. Hold this for 30 seconds, relax and let yourself sag down, and then repeat. You can do this stretch several times a day and it should leave you feeling good!
If you have any questions about other stretches you can do, talk to your chiropractor!
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