We know back pain can make it tough to get through the day. This is especially true when you’re spending more time sitting at home than usual. Beginning a stretching routine is a simple way to stay flexible.
Stretching improves your mobility, posture and balance. It helps to relax tight muscles and is a wonderful complement to chiropractic care.
We’ve compiled a few gentle stretches for you to get started with below. No equipment is needed, but a yoga mat / towel is recommended for your comfort. Begin by holding each stretch for about 20 seconds and repeating twice. Work your way up to 30 seconds and 5 repeats over time.
Side Bend
This calming pose stretches your spine and promotes good posture.
• Stand with your feet and legs hip width apart
• Inhale and stretch your arms towards the ceiling
• Lower your left arm and exhale as you bend slowly to the left and slightly forward, lengthening your right arm over your head
• Repeat on the opposite side
Trunk Rotation
This stretch helps to improve core strength, ease tension and increase flexibility in the lower back.
• Lie flat on your back with your knees bent
• Exhale as you rotate your legs to the left until you feel a stretch in your spine and hip
• Hold and inhale as you slowly return to a neutral position
• Repeat on the opposite side
Knees to Chest
This simple range of motion stretch is good for your lower back and your glutes. Try with both legs or alternate.
• Lie flat on your back with your knees bent
• Use both hands to pull your knees up to your chest
• Keep your lower back flat on the floor and hug your knees
• Release and repeat
Piriformis Stretch
If you suffer from sciatica, this stretch can also help to alleviate leg pain.
• Lie on your back with one knee bent and your foot on the floor
• Cross the opposite ankle over your bent knee
• Pull your bent knee towards your chest and hold
• Repeat on the opposite side
Child’s Pose
This popular yoga pose is a relaxing way to end your stretching routine.
• Kneel on the floor with your knees hip-width apart and your toes together
• Exhale, keep your buttocks in contact with your heels and reach your arms forward
• Let your chest fall to the floor, stretching out through your hands
Did you know that stretching also helps to improve circulation? Try making your new stretching routine a habit first thing in the morning. The increased circulation will provide a boost of energy and help you start the day feeling great!