Simple Stretches and Exercises to Ease Back Pain at Home in Harrisonburg VA

Back pain is one of the most common kinds of pain. Dr. Daniel Atwell of Atwell Family Chiropractic: A Creating Wellness Center notes that whether you face intermittent stiffness, chronic pain, or have been injured recently, simple stretches and exercises in Harrisonburg VA go a long way to alleviating discomfort and enhancing strength and flexibility.

Simple Stretches and Exercises to Ease Back Pain at Home

These suggested stretches and exercises, many of which are routine yoga movements (a.k.a., asanas), can be done at home once your chiropractor has determined that they are safe for you. Breathe deeply throughout each suggestion.

Child’s Pose

The child's pose releases tension by lengthening the lower spine and hips. This simple stretch begins on your hands and knees, keeping your knees beneath your hips and wrists in alignment with your shoulders. Gradually lower your hips towards your heels and extend your arms frontward. Rest your forehead on the floor if possible. Once in child’s pose, hold this relaxing stretch for up to one minute.

Knee-to-Chest Stretch

This stretch targets the lower back, reducing tightness and pain as the muscles around the spine are gently stretched. Lie on your back. Your feet should be flat on the floor with your knees bent. Keep one foot flat on the floor, take one knee towards your chest, and hold it with both hands. Hold each knee to the chest for 20-30 seconds independently. Repeat 2 to 3 times.

Cat-Cow Stretch

Another stretch, the cat-cow, is considered dynamic, as it helps improve spinal mobility and flexibility while releasing tension in the lower back. Repeat the following for 10-15 breaths. Start on your hands and knees, placing your wrists under your shoulders and your knees under your hips. Inhale, arch your back, lower your belly, and look up for Cow Pose. After exhaling, round your back and tuck your chin into a Cat Pose.

Seated Forward Bend

This stretch, which releases tension and helps with hamstring flexibility, is designed to lengthen the muscles along your back. Sit on the floor. With your legs directly in front of you, exhale and reach for your feet and ankles. When bent forward, hold for up to 30 seconds, repeat 2-3 times. Do not round your spine.

Spinal Twist

This stretch increases back mobility and relieves spine stiffness. Sit on the floor with your legs extended in front of you. Bend your left knee and then cross your right leg, while placing your left foot on the floor. Twist your torso left. Then, place your right elbow outside your left knee. Hold each pose for 20-30 seconds. Repeat on the other side.

Contact Our Harrisonburg VA Chiropractor for More Back Pain Solutions

For more information about how stretches can reduce back pain, contact Dr. Atwell or a staff member of Atwell Family Chiropractic: A Creating Wellness Center at (540) 442-8294 or online.