In this 200th anniversary year of the birth of Henry David Thoreau, each of us can increase our health and well-being by applying his guidance to our regular exercise activities. Thoreau, one of t ...View Article
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Posted on 03-27-2017
Lower back pain got you down? Our chiropractor in Matthews suggests these 5 stretches for chronic back pain and lower back pain relief to help between chiropractic visits with us.
1. Knee to Chest Stretch
Lie with your back flat on the floor, knees bent and feet flat. Now bring your hands behind your knees. Bring your knees up toward your chest by slowly pulling your knees with your hands. Hold for 20 seconds and return to start.
2. Forward Bend Stretch
This may relieve all types of chronic back pain and sometimes sciatic concerns. Stand with feet shoulder width apart. Loosen your hips and slowly bend forward keeping close to your body. Bend forward until you feel your lower back "open up". Slowly return to the start position.
3. Lying Pelvic Tilt Stretch
Lie on your back on the floor with knees bent and feet on the floor. Raise your glutes up by pressing your heels into the floor. You should feel a slight stretch in your lower back. The movement is not that large. Hold the stretch for about 20-30 seconds. Return to your starting position.
4. Cat and Cow Yoga Pose Stretch
On your hands and knees with knees in line with shoulders, curve back upward. Now return to flat back. From flat back, curve back down slightly raising chin up. Repeat the "cat" and "cow" 5 times each. Return to start position.
5. Child's Pose Stretch
Get onto the ground sitting on your legs with knees bent. Now with arms stretched forward, stretch down toward the ground and gently place forehead on hands. Hold this for about 30 seconds. Great stretch to finish with.
Our Matthews chiropractor can provide personalized adjustments to address the source of your chronic back pain. After your adjustment, our Mint Hill chiropractor will also suggest stretches that are just for your personal wellness needs. Call us today to schedule an appointment!
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