3 Stretches for Low Back Pain Relief | Chiropractor for Low Back Pain in Stuart, FL
Hello, I’m Dr. Bill Wiedner from Harbour Medical Center, and today we’ll explore three simple yet effective stretches aimed at maintaining lower back health and preventing discomfort. These stretches contribute to the flexibility and relaxation of core muscles, promoting overall spinal well-being.
Lumbar Rotations
Begin by lying on your back, knees together. Initiate lumbar rotations by smoothly rotating both knees to one side, holding the position for 15 to 20 seconds. Repeat on the opposite side. For a more advanced variation, lengthen one leg and rotate, holding each side for the same duration. Aim for two sets, ensuring a gentle stretch without discomfort.
Piriformis Stretch
Addressing the piriformis muscle, crucial for preventing sciatica, involves crossing one leg over the opposite knee. Gently pull the crossed leg toward the chest, holding for 15 to 20 seconds. Another option is the knee-to-opposite-shoulder variation, achieving a similar piriformis stretch. Perform two sets, adjusting the intensity based on your comfort level.
Cat-Cow Stretch
Transition to the cat-cow stretch on all fours. Arch your back by dipping your belly down and lifting your head, creating a concave shape. Then, round your back by lifting your hips and tucking your chin, forming a convex shape. Repeat this motion, emphasizing the stretch and release. This stretch enhances fluid circulation, reduces inflammation, and promotes soft tissue hydration.
Remember, comfort is key. If any stretch causes discomfort, it’s advisable to stop and seek proper analysis. These three stretches, when performed regularly and correctly, contribute significantly to lower back health. Thank you for joining us, and take care of your spine.
