3 Low Back Stretches Recommended by Chiropractors Everywhere

man doing back stretches

Do you suffer from an aching back that doesn’t ever seem to let up? Do you have trouble standing or sitting for too long?

Constant pains like this are why stretching is so important. Low back stretches are a great way to give your muscles the kind of movement they need and keep you out of pain. The more you do them, the better you’ll feel.

But if you’re uncertain where to start, it’s good to have a guiding hand. Listed down below are some easy and beneficial stretches that you’re able to do right at home.

1. Knee-to-Chest

For this low back exercise, you’ll need to lay flat on your back on an even surface, with both legs straight.

Now, bring one knee up towards your chest, until you feel a pulling sensation, and hold that position for a slow fire second count. Then release the position, resting for five seconds before doing it again.

You’ll want to do this stretch with each knee, and then both knees at the same time. Don’t force yourself to bring the knee to your chest. Instead, only go as far as it’s comfortable.

2. Hamstring Stretch

Lay down on a flat surface, legs straight. Then, begin lifting one leg straight up into the air, without bending it at all. Grip your knee with both hands as it gets higher into the air.

Guide the leg so that it stays straight, without pulling so much that it hurts. Hold the stretch for about fifteen seconds before letting it go and doing the same with the other leg. It doesn’t have to be at a full 90° angle to stretch the right muscle groups! 

This stretch is even better when done with a partner to help guide your legs, such as a trained friend or a Lexington chiropractor.

3. Lumbar Rotation

This stretch also starts with you lying flat on your back. But this time, have your knees together and bent so that your feet are flat on the floor. Stretch out your arms straight out to the sides.

From here, in slow motions, rotate your knees to one side. Make sure to keep your back on the ground and keep moving those knees until you feel a strong tension.

Hold the pose for ten seconds before letting go. Return to starting position and then rotate to the opposite side.

Use These Low Back Stretches to Minimize Back Pain

As with most physical activities, it’s always a good idea to ask your doctor for their professional opinion. This is extra important if you’re in a lot of pain every day. These stretches should lessen your pain, not increase it.

If you experience sharp pains during any of these exercises, stop right away and schedule a visit with your doctor.

Because these low back stretches are simple, they’re easy for even beginners to do with minimal risk. Remember to do the stretches in slow and deliberate movements to get the most out of each of them.

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