We all know how amazing we can feel after a good chiropractic adjustment.  In an ideal world, patients would only need one adjustment and continue on with their lives free of pain or stiffness.  Unless you have that elusive magic wand we have all been looking for (I haven’t found it yet), good spine health comes from repetition of daily good habits – including stretches and exercises.  According to Gordon & Bloxham (2016)  “exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.” 

One question I’m often asked by patients with Mobile Wellness Care is, “Is there anything I can do that will help me hold my adjustments longer?” Below are some simple stretches for lower back pain you can add into your workout regimen to help counter the contortions you put your body through every day.  These stretches specifically target the muscles of your back.  

Additional Streches for Lower Back Pain

Stretches for Lower Back Pain #1: Cat Cow

Cat-Cow pose is a great stretch for back pain.  To do the cat-cow stretch, follow these steps:

1. Come onto all fours in a tabletop position (hands and knees on the ground).
2. Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
3. Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
4. Continue this pattern of movement, moving with each breath.
5. Do this for 1 to 2 minutes.

Modifications

If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. If you have any knee concerns, place a cushion under them for padding and support.

For deeper holds, simply remain in each position for 5 to 20 seconds at a time instead of moving with each breath.

Stretches for Lower Back Pain #2: Cobra Pose

Cobra pose creates a nice natural curve of the lower back. It also engages your abs a bit, which is helpful for supporting the lower back.

1. Lie on your stomach, legs together and straight out behind you.
2. Extend your arms below your shoulders as you lift your chest up off the floor.
3. Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
4. Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
5. Hold this position for one to three minutes or transition into the Downward Facing Dog.

Stretches for Lower Back Pain #3: Downward Facing Dog

Sometimes, lower back pain is the result of muscles being too tight.  If the backs of your legs are tight, Down Dog is a great way to stretch out your hamstrings and calves. If you’re extra tight, you can bend your knees a little bit to make the stretch more comfortable.

1. From Cobra Pose, keep your hands on the floor, sit up on your knees, and then lift your butt and press back into Downward Facing Dog.
2. Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
3. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
4. Hold for one to three minutes.

Modification Options

Use a Sphinx Pose instead of Cobra Pose.

1. Lie on your stomach, legs together and straight out behind you.
2. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
3. Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
4. Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
5. Hold this position for one to three minutes or transition into the Downward Facing Dog.

Another modification is just to simply hold each pose for one to three minutes without transitioning from Cobra into Downward Facing Dog.

Wrapping it Up

Making these and other stretches for lower back pain a part of your daily routine will increase flexibility and decrease stress to your spine.  While performing these stretches, make sure to listen to what your body is telling you.  Only YOU know what is best for YOU!  When you feel areas of increased tightness,  spend a little more time focusing on those areas.  If any of these poses or stretches cause significant pain, back off of them completely or use modification options to reduce the stretch to where it is no longer painful.

To learn more about a treatment plan custom-tailored to your specific needs and wants, contact Mobile Wellness Care today!