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Relieve Your Lower Back Pain with These 7 Quick Stretches

Lower back pain can happen to anyone; it doesn’t matter how old or tall you are, or how much you weigh. Lying still and then getting active can set off twinges — or more serious issues — of back pain but there are simple, quick and effective stretching exercises you can do to ease the discomfort, say the experts at the Goyke Health Center in Geneva, Illinois.

Let’s take a look at these basic chiropractic and physiotherapy movements

  1. Piriformis muscle. The piriformis begins at the lower spine and moves toward the buttocks and around the sciatic nerve. Stretch the area by laying on your back with legs upward so that one leg can cross over the other. The “uncrossed” leg can be flat on the floor (with knee bent) or you can lift it up. Hold the position for about 30 seconds and repeat with the other side.
  2. Knee to Chest. Lay flat on your back, raise one leg slightly so that it bends at the knee and bring the other leg to your chest. Hold the position for 20 to 30 seconds and then switch sides.
  3. Spine-Stretch. Lay flat on your back and pull one leg over the other. Try not to lift your back from the floor. The crossing knee should be able to touch the floor but don’t push it farther than your back can comfortably handle the extension. Stretching the spine and buttocks area can help relieve sciatica nerve discomfort.
  4. Back Leg and Hamstring Muscles. Lay flat on the floor with one leg bent at the knee (and foot on the floor). Pull the other leg straight up — or as straight as you can. Flex your foot and feel the strrrrehtccchhhh! Alternate sides every 30 seconds or so.
  5. Hip Stretch. Rise up on one leg with the knee bent slightly — your leg should be behind you. The other knee is bent and sitting firmly on the floor. Place your hands over the solidly-placed knee and lunge forward … slightly at first but with increasing momentum. Repeat this movement with the other leg. Watch your balance!
  6. Side-Stretch. Lay down on your side, grab a leg and pull your knee backwards. Stretch each side by pulling your thigh muscles tightly. Be careful not to pull too hard!
  7. Stand-up Rollover. Get on your feet and face a wall or solid structure. Roll your back forward so that the spinal area is curved. Stretch each muscle from top to bottom.

Back, foot and other types of physical ailments that aren’t treated promptly or effectively can lead to long-term, chronic pain as children grow into adults. Regular physical checkups for children are important; chiropractic and physiotherapy is often used to assist children and teenagers with injury recovery, especially when the kids get hurt while playing sports or participating in various athletic events. Physical activities like running and jumping can be very hard on the skeletal structure — even standing in one place too long can cause problems. Chiropractic procedures, physiotherapy (with heat and massage, for examples) and a prescribed, personal set of exercises can help children and adults live pain-free lives.

For more information about how to improve and/or eliminate lower back pain, visit Goyke Health Center today!

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