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Five and Simple Lower Back Stretches
A consistent schedule of back stretching and strengthening exercises not only may help in reducing existing discomfort, but perhaps more significantly, it might help avoidance of future discomfort or worse, having your back ‘go out. ‘ Anyone who’s been down that road likely does not want to venture down it again.
In this article we will concentrate on a straightforward workout to stretch the back and get the muscles, ligaments and joints loosened up a bit. If you have significant back problems, discuss it with your chiropractor or physical therapy provider to be certain there aren’t any concerns before trying these exercises.
When performing the stretches below, remember to stretch slowly, breathe deeply, and concentrate on your muscles relaxing and lengthening. The key to remember is that a stretch should be agonizing but rather should feel really good.
Double Knee to Chest
Pull the knees into the chest with the hands behind or on the knees. Try to keep the sacrum (tailbone) on the floor to stretch the back. Hold the stretch for 15-30 seconds. To get a touch more stretch you may even rock a little as if making an attempt to build momentum to do a summersault.
Pelvic Tilt
Lie on your back with your knees bent, your feet flat to the floor, and arms at your sides. Press the base of your backbone into the floor for 5 seconds, then relax. Repeat 10 times. To make sure you do this properly, have someone put their hand flat on the floor underneath your low back. When you press your spine into the floor they should feel it pressing into their hand. Keep practicingyou’ll get it.
Cat and Camel
Begin on your hands and knees, with your neck parallel to the floor. Arch your back upward, tightening your abs and your gluts and letting your head drop a little. Keep your arms straight and your weight evenly distributed between your upper and lower extremities. Hold for 5 seconds, and then sag your back slowly and carefully down towards the floor. Repeat 10 times.
Child’s Pose
From the previous exercise, push back onto the knees then relax your rear on the heels as you stretch the arms straight out in front of you, forehead resting on the floor. If your head will not easily touch the floor, put a towel under your forehead. Breathe and relax the muscles of the back. Hold for 20 seconds.
Side Stretch
Now that you are adequately warmed, let’s finish from a standing position. While standing with feel should width apart, stretch one arm over your head while bending your body to the other side. Keep your other hand on your waist. Perform this stretch in a flowing motion, without jerking or twisting your body. Hold for 5 seconds. Repeat 10 times for each side.
Even if you’re currently receiving chiropractic services, physical therapy treatment or other type of treatment for your back stiffness, at a minimum, you should still try to do a session of back exercising of 15 to 30 minutes a day, 2 – 3 times every week.
Daron Stegall is a chiropractor and owner of Health Coach Wellness & Vitality Centre in Downtown Phoenix AZ. Health Coach has been serving those living and working in and around Downtown Phoenix for the last 9 years with Chiropractic, Physical Therapy treatment, Massage and weightloss. Health Coach was the recipient of the ‘Best of Downtown ‘ award in 2010 for exceptional service. Health Coach features the Body Type Weight Loss System. Additional information can be found at http://www.skinnystrategy.com .
To find out more about Health Coach or to contact Dr. Stegall, visit http://www.healthcoachaz.com.
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Filed under back pain by on Jan 11th, 2012. 
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