3 Stretches to prevent low back pain

Framingham Chiropractor stretches for low back pain

Do you suffer from low back pain? Did you know most of the population will experience some sort of low back pain sometime in their life?

Ask yourself these questions; Could seeing a Chiropractor help my back pain? Is there anything I can do on my own to help support the Chiropractic therapies? Seeing a chiropractor for low back pain can be a great way to treat your condition. According to WebMD; “About 22 million Americans visit chiropractors annually. But there are ways to help increase the speed and effectiveness of your treatments. By performing just 3 basic stretches at home, you can dramatically improve your chances of reducing your low back pain, both in the short term and in the long term as well. By making a habit of doing these stretches, your back pain can stay away longer and be less frequent.

A critical component to maintaining good back health, is to simply do some stretching. By not stretching your low back, you can open yourself up to other injuries over the long term. For greatest effectiveness over back pain, daily stretching is recommended, but two times a day, (both morning and evening) would be optimal.

Below are the top 3 stretches to prevent low back pain:

1) Hamstring Stretch – Basically, your hamstrings are attached at the bottom of the pelvis and when those muscles get tight, they can actually pull the pelvis out of alignment and this is often a cause of low back pain. There are several variations of this stretch and they should be performed within your comfort level and within your abilities. According to the stretching exercises guide;

“The standing stretch is valid as an effective method of increasing hamstring flexibility, but depends on pelvic positioning. If you are able to maintain a straight lower back while performing this stretch it is significantly more effective.”

To perform this stretch; stand and face a chair or table. Keep your chest up and back straight. Bend forward at the hips until you feel a stretch in the back of your thigh.

2) Piriformis Stretch – This stretch is easily be done from the seated position, which can make it convenient to do while on the go or sitting at work. To perform the stretch properly you’ll want to bring the leg up and rest your ankle on top of the opposite knee, in sort of a criss/cross position. Then, keeping that position, lean forward over the leg until you feel the stretch in the upper leg and also the buttocks area as well.

3) Knee to chest – This stretch can be performed as either a single leg stretch or as a double leg stretch depending on the location of your pain or the position in which the stretch feels best for your particular condition. To properly perform the stretch you’ll want to start out by laying on your back. Then, slowly pull up one (or both) knees to the chest as if you were curling yourself up into a ball. Depending how you’d like to perform the stretch, you can then switch legs and stretch the other leg, or simply do both legs at the same time. This stretch should be held for about 20 seconds.

Remember these stretches are designed for you to perform at home as a supportive therapy in helping yourself to prevent and treat low back pain. Always remember to consult your physician before performing any of these stretches and immediately stop stretching if you experience pain while performing the stretch or exercise. There are many treatments for back pain available. The most effective way to treat low back pain, chronic back pain and also back pain from sciatica is to seek treatment from a chiropractor. Framingham Chiropractor Dr Richard Garian helps people with back pain through the use of chiropractic.