All About Health And Wellness Gazette

5 Stretches Recommended by Chiropractors

Dec 20

You are not alone if you endure lower back pain. In fact, this illness will affect about 80% of Americans at some point in their lives.


However, there's excellent news! Performing a few easy exercises daily from a Chiropractor Near you can reduce and even completely eliminate lower back pain. They don't take long, but they can significantly lessen the stress that makes you hurt.


How Do These Exercises Alleviate Low Back Pain?


You may have heard that strengthening your core is necessary to prevent lower back problems. Although this is the case, there are other ways to manage pain. With these exercises, you may stretch your spine to release tension. 


As a result, you can experience pain-free days without performing endless crunches.


Here’s How It Works:


As we age, gravity (and eating too many cheeseburgers!) causes our spine to sag. As a result, our spinal discs press against one another somewhat like the spirals of a spring. When this occurs, we experience increased tension, decreased flexibility, and pain that alerts us to a problem.


You may stretch the spine and increase the space between the discs by doing these exercises, which have been shown to be helpful not just by chiropractors but also by yoga instructors and trainers all over the world. 


By doing so, built-up pressure will be naturally released, allowing you to regain flexibility without experiencing any pain. Let's look at it now.


Child’s Pose


The child's pose is one of the best poses to lengthen the spine. It's also among the most tranquil. Begin by sitting on your knees and putting your forehead on the ground. Next, stretch your arms out in front of you, slowly reaching for the sides of your mat. Hold this for ten breaths, deepening each inhalation and exhalation until you feel a good stretch along your spine.


Your spine will lengthen, and tension will be released in the child's pose. It's a fantastic way to decompress after a stressful day. Assume this position, turn on some calming music, and take a few quiet moments to relax your back pain. Just watch out not to nod off!


Lumbar Rotation


The lumbar rotation is an excellent way to reduce the tension in your lower back area. To begin, lie on your back with your legs bent and feet flat on the mat. Next, place one arm to the side and relax it, then slowly raise both legs off the ground.


Gently rotate them so that they are perpendicular to the ground, then slowly lower them back down. Repeat this motion five times on each side. As you do so, focus on lengthening your spine and gently pushing away any tension. When both sides are done, please take a few moments to try it from a seated position.


Cobra Pose


The cobra pose is a great way to stretch and strengthen your back. Begin by lying on the ground with your face down. Next, place your palms just in front of you and begin pressing them into the floor as you slowly lift your chest off the ground. Finally, look up at the ceiling, hold this position for five breaths, and then release.


This pose will help you open your chest and stretch and strengthen your spine. If you are looking for a more intense version of this exercise, try lifting both legs off the ground for extra core work!


Sphinx Pose


The sphinx pose is wonderful for lengthening the spine in the lower back region. To do this, lie on your stomach with your legs straight and feet together. Place your elbows underneath your shoulders, then slowly lift your chest off the ground.


Hold this pose for five to 10 breaths as you focus on opening up and lengthening through the spine. Then, as you become more comfortable, try moving from side to side to stretch deeper into each vertebra.


Knee to Chest


This exercise is similar to the child’s pose but has a few modifications. Begin by lying on your back and bringing one knee towards your chest. Hold it there and place both hands around the lower part of your leg, then gently pull it in closer to you. Hold this position for 10 breaths and then repeat on the other side.


This exercise will help you lengthen and release tension in your lower back area. Make sure to keep breathing deeply throughout the pose, and remember to switch sides!


Millions of Americans' quality of life is negatively impacted by back discomfort, but there is a solution. You can complete each workout on this list in less than 15 minutes each day, and you'll see results nearly instantly.


Include these five chiropractic exercises for low back pain in your daily routine if you want to feel younger and free from back pain. Peak Potential Family Chiropractic - Houston Heights is dedicated to helping you reach your peak physical performance. We offer various low back pain treatment services, so don't hesitate to call us today!