Six Stretches to Help Alleviate Low Back Pain and Tightness

Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you ... ForProvidersContactAboutMeetDr.BeauMeetDr.JordanConditionsHeadaches& MigrainesNeckPainBackPainMid-BackPainLumbar/LowBackSciaticaScoliosisCarpalTunnelKnee&JointPainSportsConcussionShoulderPainTennisElbowHipFlexorStrainHamstringStrainPatellarTendonitisKneePaininYoungAthletesShinsplintsAnkleSprainPregnancyExercise&PregnancyBreastfeedingsupportLowbackpaininpregnancyRoundligamentPainKidsEarInfectionsBedwettingImmuneHealthYoungAthletesForPatientsMembershipPlanNewPatientFormsReviewUsStoreBlogForProvidersContact(805)922-1721(805)922-1721SixStretchestoHelpAlleviateLowBackPainandTightnessByDr.BeauPierceLet’sadmitit,havinglowbackpainisnofun,especiallywhenyouwakeupinthemorningwithitknowingthatyouhaveafulldayatworkaheadofyou.Thatiswhywebelievethateverymorningyoushouldspendafewminutesstretchingoutthemostimportantandmostengagedmusclesinthelowback.BackPain?GetaFreeTreatmentPlan!Sittingatyourdeskalldaycanleadtolowerbackpain,neckpain,shouldertightness,andotherergonomicissues.Performingdailystretchescanhelpyouloosenyourmusclesandimproveyourflexibility,makingyourbodymoreresilientandbetterabletohandleafulldayatyourdesk.KneetoChestUsethisstretchtoalignpelvisandstretchlowerbackandrearendmuscles.Lieflatonyourbackwithtoespointedtothesky.Slowlybendyourrightkneeandpullyourleguptoyouchest.Wrapyourarmsaroundyourthigh,kneeorshin,andgentlypullthekneetowardsyourchest.Holdfor20secondsandslowlyextendthelegtostartingposition.Repeatthreetimeseachleg.LyingKneeTwistUsethismovementtostretchtheparaspinalmusclesandstrengthentheabdominalmuscles.Lieonyourbackwithyourlegsextendedstraightout.Bendtherightkneeupandcrossitovertheleftsideofyourbody.Holdinapositionthatallowsyoutofeelagentlestretchthroughthebackandbuttocksmusclesfor20seconds.Tightenyourcoremusclesandrotatebacktocenter.Repeatthreetimesoneachside.YogaCat/CowStartthismorebykneelingonallfourswithyourhandsbeneathyourshouldersandyourkneesdirectlybelowyourhips.Exhaleandgentlyarchyourspine.Inhale,tightenyourcoremusclesandroundyourback,likeacat.Moveslowlybetweenmovementsandholdineachpositionfor5-10seconds.Repeat10times.PiriformisSeatedStretchThisstretchisdesignedtohelplengthenthepiriformismuscleovertime.Thismuscleisoftenthesourceofsciatica,orradiatinglegpain.Sittingwithastraightback,crossyourleftlegoveryourrightlegplacingyourfootnexttoyourthighandtuckyourrightlegintowardsyourbuttocks.Placeyourrightarmonyourlegaspicturedandslowlyeaseintoastretch.Besuretokeepyourbackstraightandchestlifted.Holdfor20secondsandalternativesides,threetimes.CobraStretchThismovementishelpfultostretchtightabdominalmusclesandthelowerback.Startbylyingonyourstomachwithyourlegsextendedandwithpalmsplantedoneithersideofyourheadwithyourforearmsandelbowsflatontheground.Slowly,pushyourbodyupwards,soyourweightisrestingonyourforearms.Besuretokeepyourhipsontheground.Onceyoureachacomfortablepositionthatgentlystretchesyourabdominalmusclesandlowerback,holdfor10seconds.Slowlyreturntostartingpositionandrepeatfivetimes.Ifyouhavemoreflexibilityinyourlowerback,trystraighteningyourarms.RestfulPoseAcommonposeinyoga,therestfulchild’sposecanhelpyourelaxyourbody.Positionyourselfontheflooronhandsandkneeswithyourkneesjustwiderthanhipdistanceapart.Turnyourtoesintotouchandpushyourhipsbackwardsbendingyourknees.Onceyoureachacomfortableseatedposition,extendyourarmsforwardfullyandallowyourheadtofallforwardintoarelaxationposition.Holdthisposefor20secondsandslowlyreturntostartingposition.Repeatthreetimes.Formodificationifyouhaveshoulderpain,placeyourarmsoneithersideofyourbody,extendingtowardsyourfeet.Wehopethatthesestretcheshelpyouhaveabetterday!Ifyouneedanythingpleaseletusknoworcallustoscheduleyournextappointmentat(805)922-1721backtotheblog