Lower back pain is an extremely widespread cause of doctor visits. About 31 million Americans have reported that they suffer from some form of back pain. This can be induced by many factors that do not involve an underlying disorder, such as overworking the back, sitting or lying down for a long period of time, wearing an inappropriately fitted or heavy backpack, or sleeping in an unhealthy position.
Back pain can occur as a result of a pulled or strained muscle or tendon, misalignment of the spinal joint, or damage to soft tissue.
Here are a few tips that can be implemented at home to help reduce lower back pain including:
- Enjoying a regular anti-inflammatory drink, such as green tea or lemon water
- Going to bed earlier and getting sufficient sleep
- Avoiding poor posture
- Stretching the joints and soft tissues gently
- Deep breathing exercises
Stretches to Help Relieve Back Pain
As we age, the spine eventually experiences degenerative changes. These inevitable changes cause less room between each vertebra, and thus, can create back pain. Stretches and exercises focused on flexing the spine help relieve discomfort and pain in the lower back. Here are five simple stretches that you can try at home.
Seated Stretch – This begins by being in a seated position with the legs crossed. While keeping the spine straight, carefully pull the left knee towards the right side of the body. Hold this pose for 30 seconds, then switch to the right knee, hold, and repeat.
Single Knee-to-chest Stretch – To perform this stretch, begin by laying on your back. Bring one knee to your chest and hold for 30-60 seconds. Then, repeat with the other knee. This stretch relieves hip tightness, stretches the glutes, hamstrings, and lower back.
Cat and Dog Stretch – To perform this stretch, begin on all fours with palms and knees on the floor. While keeping the back rounded, tilt the head downwards toward the floor. Hold for 30 seconds, then carefully arch the back. With your head facing the ceiling, hold this pose for 30 seconds. Repeat this stretch 3-5 times.
Piriformis Stretch – A piriformis is a muscle located in the glutes. This can become tight with prolonged positions such as sitting, driving, or climbing stairs. To perform this stretch, begin by laying with your back on the ground and one knee bent. Bring the opposite ankle to this knee and gently pull towards the chest. Hold for 30-60 seconds and repeat.
Sphinx Pose Stretch – This stretch can be performed by beginning in the push-up position. Keeping both hands flat on the floor, push the body up and let it rest on the elbows. Hold then repeat.
Be sure to check with your doctor before beginning any new health routine.
If you or a loved one are suffering from lower back pain and are looking for relief in the Mesquite, Garland, Sunnyvale, Forney, Terrell, or any surrounding area in Dallas or Kaufman County, call Mesquite Chiropractic & Injury Regenerative Medicine of Texas at (972) 285-6703.