At Home Lumbar stretches

Are you struggling with back pain? Chiropractic care is a great way to ease symptoms and get the body healing naturally. Do you know what can assist in the healing process and help ease back pain? Stretching. Stretching on a daily basis can help alleviate back pain and loosen tight back muscles. Below are a few stretches you can do at home to help with back pain!

Child’s Pose

Child’s pose being one of the more common yoga poses, is probably one you are familiar with.This stretch is particularly great for the low back. For this pose, begin on your hands and knees and rest your buttocks on your heels. Reach your hands out in in front of you (You should feel this stretch in the middle back. Optional: If you want to work each side individually, you can reach one hand out in front of you and hold for 10-30 seconds; then switch sides.

lumbar stretches

  Extension                                                            Flexion

low back twist

Low Back Twist

The low back twist stretches not only the lower back but also your glutes. Start by laying on your back with your knees bent and feet flat on the floor. Put your arms out to make a “T” position. Slowly roll your knees to one side. Be sure to keep your shoulders on the ground as your legs move.

knee to chest stretch

Knee to Chest Stretch

This exercise also has two different variations you can choose from, single knee to chest, double knee to chest. For single knee to chest, begin by laying on your back with one knee bent. Bring that knee up to your chest and hold for 10-30 seconds. Repeat with the other leg. For the double knee to chest stretch, begin with both knees bent and bring them up to your chest and hold again for 10-30 seconds. Both achieve the same stretch so choose the one that is more comfortable for you!

Cobra Stretch

Another popular yoga pose that is great for stretching the back is the Cobra stretch. Start by laying on your stomach and your palms planted on either side of your head (forearms should be flat on the ground). Keeping your hips on the ground, push your body upwards. Hold this position for 10 seconds and repeat as needed.

stretches
stretches

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