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  • Writer's pictureChiropractic First

3 Stretches for Lower Back Pain

Lower back pain is common

Lower back pain affects up to 80% of all people at one time or another.

Although its origin varies, changes in the lumbar, or lower back, structure due to musculoskeletal damage are considered to be the main cause. Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body. When any of these components get misaligned, pulled, or overused, discomfort can occur.

Staying physically active and getting adjusted regularly can help reduce lower back pain and even prevent it from returning but if discomfort persists, making sure to incorporate regular stretching between chiropractor visits can be a game changer.

Dr. Davis gives us three beginner stretches for lower back pain, all of which you can do in the comfort of your own home and office with minimal or no equipment. Watch the video below for the demonstration of the following stretches:

Knee to Chest

  1. Lie on your back with your knees bent and your feet flat on the floor.

  2. Using both hands, grab hold of your lower leg and interlace your fingers, or clasp your wrists just under the knee.

  3. While keeping your left foot flat on the floor, gently pull your knees up to your chest until you feel a slight stretch in your lower back.

  4. Hold your knees against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back.

  5. Repeat 10-15 times.

Supine Twist

  1. Lying on your back, bring your arms out to the sides with palms facing down in a T position. Bend the right knee and place the right foot over the left knee.

  2. Exhale, drop the right knee over the left side of the body, twisting the spine and low back.

  3. Keep shoulders flat on the floor and relax into the posture. Let gravity pull the knee down.

  4. Repeat on the other side.

Supine Figure 4

  1. Lie flat on the floor. Bend both knees and place your feet on the floor.

  2. Cross on leg and place the ankle on top of the other above the knee. You are forming a figure 4 trying to bring your top shin to be parallel to your shoulders.

  3. Crunch up, reach behind the support leg, and return to flat back position.

  4. Breathe. Hold until you feel your glutes release.

  5. Repeat about 5 times then switch legs and repeat.

Remember, if lower back pain persists between chiropractor visits, you can always move your appointment up. Dr. Davis encourages anyone with pain to stop in and get adjusted. The clinic is now accepting new patients and walk-ins are always welcome. You can also call (712)560-8913 or book online.

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