Working from home may be a temporary necessity for some of us, but the lower back pain you get from hunching over your laptop doesn’t have to be. At Glacier Chiropractic in Seattle, we want to help you find relief now with simple stretches to reduce your lower back pain until you can get into the office to see us.
Stretches that target the lower back are a great way to maximize your comfort and keep your back feeling great between chiropractic adjustments.
A Real Pain In The Back
Lower back or lumbar pain can slow you down all on its own or join sciatica pain to make for an excruciating day. Everything becomes uncomfortable – climbing stairs, sitting down, or just trying to stand up straight. You might have a hard time completing simple chores or getting work accomplished, not to mention enjoying hobbies, sports, and other recreational activities.
Back Stretches For Pain Relief
Stretches that target the lower back can help to alleviate or even prevent some kinds of back pain. These exercises and stretches can also decrease stiffness and improve mobility. Making a habit of daily stretching can help strengthen and improve your back and spine’s health and your overall feeling of wellness.
There are several easy stretches that target the lumbar region.
- Knee to Chest: Lie flat on your back and point toes to the sky, bend your right knee, and pull toward your chest. Hold the leg in place with your arms for 20 seconds. Repeat with the other leg.
- Yoga Cat/Cow: Kneel on all fours with knees below hips and hands beneath shoulders, arch spine and round your back like a cat, hold for 10 seconds, un-arch your back, then repeat.
- Piriformis Seated Stretch: Sit at the edge of a chair, feet flat on the floor. Place the right ankle on the left thigh/knee and flex foot towards the shin. Place left hand on heel and right hand on thigh and gently pull towards your right hip. Repeat with the other leg.
- Child’s Pose: Kneel on all fours, extend the arms in front of you with palms down, slowly lower your hips toward your heels lower your head and chest allowing arms to extend further. Hold for 20 to 30 seconds.
- Lying Knee Twist: Lie on your back with legs straight, bend the right knee up and over to the left side of your body. Hold for 20 seconds, lower leg, and repeat with the other leg.
- Inner Thigh Stretch: Sitting on the floor, spread straight legs wide as you can, flex feet towards your legs and hold. For a deeper stretch, try leaning forward.
Treatment Options For Lasting Relief
Chiropractic adjustments are a great way to find long-lasting back pain relief. We offer back pain treatments that will work to correct the root cause of your pain. Regular spinal manipulation can realign your spine, relax your muscles, and decrease or eliminate your pain.
When you come in for a visit ask our chiropractor for lifestyle, posture, and stretch advice that works safely with your existing injuries, unique spinal conditions, and personalized treatment protocols.
Your Healthy Back Chiropractor In Seattle
At Glacier Chiropractic in Seattle, we work with you to treat lower back pain holistically, from a whole-body perspective. Stretches and exercise can complement your regular chiropractic care to provide safe, natural pain relief that is both effective and non-invasive. Contact our office today to schedule an appointment so you can start to feel better.
