Minor Back Pain Exercise and Stretching Tips
Does minor back pain have you feeling down and out? Try these simple stretches and exercises in order to reduce minor back pain, gain strength in your muscles, and get you back to your optimal health:
- Hamstring Stretch: Find a luggage strap, belt, or any sort of band you can reach and are able to wrap around your foot. Hold the ends of the strap and lay back. Raise your foot up, keep your leg straight, and once you feel a slight pull in the hamstring, hold the stretch for about 15-30 seconds. Don’t try to force anything. Repeat 2-3 times.
- Piriformis Stretch: Lay on the ground. Gentle reach for your knee and guide it towards the opposite shoulder. Leave your hips on the ground. Do not twist your back. Gently pull your leg until you feel tightness and then hold for 15- 30 seconds. Repeat 2-3 times.
- Back Stretch: Begin this stretch by lying on your stomach. Keeping your hips on the ground, prop yourself up by your elbows. This will create a nice curve of the back. Hold for 15-30 seconds. If you do not feel a stretch with this, you can gently prop yourself up by your hands, maintaining your hips on the ground.
- Leg Raises: Lay down on your stomach with your arms in front of you. Gently and slowly raise your legs one at a time while still keeping your hips on the ground. Hold each leg for five seconds and repeat 3 sets of 10. This will help strengthen your back. If this is easy for you, you can also take turns raising each arm and opposite leg at the same time and holding that for five seconds.
- “The Pointer”: For this exercise, you will start on your hands and knees. Keep your knees about hip width apart and should be parallel to your hips. Begin raising opposite arm to opposite leg and holding for five seconds. Be sure not to shift too far to one side or turn your hip out. Do not arch your back. Repeat with the other arm and leg. Repeat 3 sets of 10.
It is important to consult with your Doctor of Chiropractic before attempting these exercises or stretches. Your Doctor of Chiropractic can help create an individualized exercise and stretching program specific to your needs. They can also give you the best instruction on proper techniques so you don’t end up re-injuring yourself!