Stretches for Lower Back Pain

If you sit at a desk all day, you might experience lower back pain at some point. If you are experiencing acute or chronic back pain, you should always consult with a chiropractor. However, a chiropractic visit isn't always an immediate solution, as you may have to wait for an appointment to open. So, here are some stretching exercises to try at home for lower back pain relief.

Keeping Your Limits in Mind

It is best to listen to your body. If at any time during these stretching exercises you experience pain or discomfort, stop. In addition to these at-home stretches for lower back pain, our Brooklyn chiropractic clinic offers several professional services that complement these stretching exercises.

4 Stretches for Lower Back Pain:

1. The Pelvic Tilt

Start by lying down with your knees bent and your feet flat on the floor. Then activate your abdominal muscles and tilt your tailbone upward, closing the gap between your low back and the floor. This will give your low back a gentle stretch. Next, take a deep breath, hold for three seconds, and then relax. Repeat this stretching exercise 20 to 30 times.

2. Bridge

Begin by lying on your back with knees stacked over your ankles, your feet flat on the ground, and your arms by your sides. Once in position, elevate your hips off the floor and squeeze your glutes at the top. Hold for 3 seconds, slowly lower your hips, and repeat the exercise 10-15 times.

3. Supine Spinal Twist

Lie on your back, extend both arms making a "T" with your palms facing down. Bring your knees to your abdomen, then slowly lower them to the right (you can use your arms if needed). During this stretch, ensure your hips and shoulders are aligned. A deeper twist can be achieved by gently pressing your knees with your right hand. Hold for 30-60 seconds before returning to the starting position, and then repeat on the other side.

4. Cat/Cow

Begin by getting down on all fours, placing your hands and knees directly beneath your shoulders and hips. Focus your gaze on the ground. The first motion will start by dropping your belly while pulling your shoulder blades down and lifting your chest to gently gaze upward for 3-4 counts. After that, slowly round out your spine by pressing firmly into the ground, looking down, and trying to lift your spine upward. Repeat this sequence 20-30 times.

Are You Searching for Lower Back Pain Relief?

With the help of Williamsburg Chiropractic, you can put your health first! When you experience lower back pain, you can find long-term relief with chiropractic care. Schedule an appointment with Williamsburg Chiropractic to start living a pain-free life.