Stretching is one of those things that is great for your body but difficult to find time to perform. Incorporating a stretching program into your daily life may be a great way to help you feel your best. When it comes to chronic pain, there are several approaches to treatment and for back pain specifically and stretching is a key component in achieving relief. At Elements Tower and Hampden, we recommend trying to work in a few stretches at a time throughout the day to help you with mobility and pain.
Several of the top stretches for back pain include:
- Lumbar Extension Stretches
This stretch is excellent for anyone with herniated discs. To perform, lay facedown on stomach with palms on the ground and elbows underneath you. Next, lift your upper torso off of the ground but keep your hips in contact with the ground. Tilt head back.
- Spine Stretch
This simple stretch starts with you sitting on the floor with your feet wider than your hips so you are making a triangle. Next, bend forward while taking in several deep breathes and feel the stretch throughout the spine. Note that your hands should not reach past your feet.
- Knee to Chest
Similar to an upside-down child’s pose in yoga, to do this stretch simply lay flat on your back and bring one knee up to your chest. Hug this knee while keeping your other leg straight. There should be a small stretch in the middle of your back. Next, switch legs and hold.
Another yoga move that helps to alleviate lower back pain is the cat/cow stretch. Start on all fours and perform a lumbar extension and flexion. To do this, you essentially want to put yourself in the same shape as an angry cat with your head down while pushing up through the back into an arc. Next, allow yourself to let the arc down while tilting your head back and breathing in.
Starting off slowly with these few stretches and adding more into your repertoire is a great way to include a new healthy habit into your daily life!