3 Stretches That Help Ease Back Pain - 3rd Week
By Genevieve Cunningham
When you have back pain, one of the first things you’re probably tempted to do is reach for the pain reliever. In some instances, this step is necessary. In other cases, a pain reliever may not be the answer you’re looking for. There may actually be a much easier fix for certain kinds of pain and discomfort. If your pain is mild or new in nature, check out these three easy ways to alleviate the ache.
The No. 1 Tip
Even before stretching, don’t forget that one of the best ways to protect the back long-term is to seek the help of a professional back doctor, otherwise known as a chiropractor. Chiropractors can help to ensure that your spine is properly aligned, which alleviates many kinds of pain. They’ll also point you toward a healthier lifestyle, which may include a healthy diet, moderate exercise, and some of the stretches listed below.
The Hamstring Stretch
The hamstrings are tightly linked to the lower back. When they are tight and full of tension, it can pull on the muscles and ligaments in the lower back causing pain. To stretch the hams, stand with your feet together and knees straight. Then bend slowly at the waist reaching your fingertips toward your toes. Hold. You can also do this stretch while sitting, legs extended, and folding forward instead of bending down.
The Cat-Cow Stretch
This is a funny name for a very beneficial exercise. Start on all fours, as if you were a dog or other animal. Keep your back straight, hands under the shoulders and knees under the hips. Then you’ll perform the cat, which is done by arching the back upward, much like a cat does when they stretch or are afraid. Hold. Then you’ll perform the cow, which is done by lowering the back into a swayed position. You’ll alternate this dip and rise for a few counts, and then rest.
The Torso Twist
The torso includes both the back and the abs. Keeping this portion of your body limber helps to improve your range of motion, strength, and stability, which also helps keep pain away. To do this stretch, stand with your feet about shoulder width apart, and put your hands on your hips. Then you’ll twist your middle as far as you can to one side, hold, and then twist to the other. Take your time and really feel the stretch along the outside of your middle.
While these stretches can be done in the comfort of your own home, the best place to start is at the chiropractic clinic, where a chiropractor can get your spine in line and advise you as to the best exercises for your pain. If you’d like to get on the path to spinal wellness, check out The Joint Chiropractic. At The Joint, getting care is easy with walk-in visits and an affordable pricing plan. You don’t have to live with back pain. Get the care you need and boost your health with a trip to The Joint as soon as today.