Many people experience back pain and sometimes you just don’t have time to make it in to see your Orlando Chiropractor. Get some relief at home with these 3 simple exercises for back pain.
3 At Home Exercises for Back Pain Relief
1) Standing Forward Fold
How to: Standing tall, with feet hip distance apart, take a deep inhale and as you exhale, bend forward from your hips, bringing your palms down on the floor shoulder distance apart. Let your head hang, relaxing your neck and gazing at your shins. With each inhalation in the pose, lift and lengthen your tailbone to the sky. Take deep breaths in and out through your nose for 30 seconds. If you feel any discomfort, keep a slight bend in your knees.
Benefits: Elongates the spine and stretches the entire backside of the body. Increases flexibility and blood circulation to the legs, torso & brain.
2) Figure 4 Stretch
How to: Lie on your back with your feet planted on the ground behind your hips, knees facing up. Lift your left knee close to your chest and open your hip, placing your ankle on your right thigh just above the knee. Lift your right foot off the ground and reach your arms around the back of your right thigh, interlacing your fingers while drawing your right knee towards your chest.
Keep your feet flexed to protect your knees and take deep inhales & exhales through your nose. Hold for 30-60 seconds and repeat opposite side.
Benefits: Relieves tension in the lower back & hips. Stretches the outside of the hips & the inner thighs.
3) Lying Spinal Twist
How to: Lie on your back and bring both knees in towards your chest. Hold your left knee into your chest and straighten your right leg out on the floor. Bring your bent left knee across your body (to the right), keeping your shoulder blades flat on the floor. Turn your head, looking over your left shoulder, completing your twist. Hold for 30-60 seconds, breathing slowly in and out of your nose. Repeat opposite side.
Benefits: Alleviates pain or stiffness in the lower back, spine & hips.
Stretches the lower back, hips, middle spine, upper back, chest, & shoulders.
Encourages movement & mobility in the spine and vertebrae.
If you have serious back pain, please consult with your Chiropractor or doctor before performing these exercises. Each exercise should be done in a slow and controlled manner without forcing anything. Always remember to listen to your body…if something hurts, back out of the stretch slowly.
Chiropractic Care Near You
Mauricio Chiropractic have been providing expert chiropractic care in the Orlando area for decades. We serve in nine different locations including; East Colonial, Winter Park, Pine Hills, Downtown Orlando, Conway, South Orange Blossom Trail, Poinciana, Dr. Phillips & Melbourne. If you’re in need of chiropractic treatment, or want to unlock your body’s true potential, make an appointment with one of our esteemed doctors now. You can also enter your email below and receive more information.
We provide advanced spinal correction utilizing “state of the art” chiropractic techniques. Never in the history of chiropractic have we been able to provide the level of help and expertise that now exists. These newer correction methods are even safer, more comfortable and more effective than ever before. As Doctors of Chiropractic,Our Team has years of training and experience in spinal adjustment.