Stretches for your back

Stretches For Your Back

If your back feels achy, stiff, or painful, you aren’t alone. In fact, up to 80% of Americans will deal with back pain at some point in their adult life. Back pain does not have to limit your lifestyle. If you live in Philadelphia, our team at Oxford Rehabilitation Center can help you prevent and overcome back pain. In addition to seeing one of our chiropractors, there are certain back stretches that you can do at home to ease your pain.

Child’s Pose

This simple yoga pose can help release tension along the entire spinal column, which means it is effective for back pain, neck tension, and tight shoulders.

  • Place a mat or folded towel on the floor to provide a cushion.
  • Start with your hands and knees touching the floor. Your hands and knees should be slightly wider than hip-width apart.
  • Pivot your toes slightly so that they lightly touch.
  • In one fluid movement, send your hips backward while bending your knee and extending your arms, until your stomach rests on your thighs.
  • Allow your head to fall forward to rest your forehead on the floor.
  • While taking slow, deep breaths, focus on relaxing the muscles along the spinal column.
  • Hold the pose for up to one minute. Repeat between each of the other stretches in your routine and several times throughout the day.

Knees to Chest

This easy stretch helps to relax your back while also stretching the hips and glutes, which can reduce back pain.

  • With a mat or towel for cushion, lay on your back with your legs flat.
  • Lift your leg while bending it at the knee and bring your knee toward your chest.
  • Keep your back and left leg flat on the floor.
  • Interlace the fingers of both hands and cradle your knee in the handbasket to keep your knees in position. Apply gentle pressure to deepen the stretch.
  • To enhance the stretch, move your neck towards your chest.
  • Hold for 30 seconds. Release the stretch and repeat on the other side.
  • Alternate sides for 3 sets.

Pelvic Lift

The pelvic lift eases tightness and lower back pain while building abdominal strength.

  • With a mat or folded towel as a cushion, lay on your back. Bend your knees so that your feet are flat on the floor a hip-width apart.
  • Extend your arms to each side, so that your body creates a T shape.
  • Raise your pelvis and hips away from the floor by pressing down through your feet and squeeze your buttocks.
  • Hold for 10 seconds, then lower your hips back to the floor.
  • Repeat 10 times.

Back Pain Relief in Philadelphia, PA

If you are experiencing back pain, or want to prevent aches from creeping in, incorporating stretches into your daily routine is a good place to start. For more strategies for ending back pain or for chiropractic care, schedule an appointment with our team at Oxford Rehabilitation Center. Call us today at 215-725-2000.



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