Stretching and Chiropractic

At 417 Spine, we believe chiropractic care should be your first choice when dealing with pain. We want you to feel the best you can all the time and recommend three stretches that will help you deal with back pain. Stretching and other therapeutic exercises can help relieve tension, pain, and stiffness as well as increase flexibility to prevent future injuries.

3 Stretches to Prevent Back Pain

From slouching at your desk to overdoing it at the gym, many everyday activities can lead to back pain. Regular stretching helps protect your back by increasing flexibility and decreasing the risk of injury.

Safe Stretching Tips

Talk with your doctor before starting a new program of back exercise, especially if you have a history of spinal problems or back injury. Then follow these general guidelines:

• Warm up with 5 to 10 minutes of light activity. For example, walk or pedal a stationary bike at a comfortable pace. Stretching cold muscles can lead to injury.
• Stretch slowly, avoiding bouncy or jerky movements.
• Go only to the point where you feel mild tension. It shouldn’t hurt.
• Relax into the stretch and hold for at least 15 seconds.

Here are three easy stretches that help keep your back limber and healthy:

Knee-To-Chest Stretch

1. Lie on your back on the floor with your legs extended.
2. Lift and bend your right leg, bringing the knee toward your chest. Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
3. Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 15 seconds.
4. Return slowly to your starting position.
5. Do the same with your left leg.
6. Do the same with both legs at once.
7. Repeat the sequence 5 times.

On All Fours Back Flexion & Extension

1. Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
2. Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 15 seconds.
3. Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
4. Return slowly to your starting position.
5. Repeat 5 times.

Standing Back Arch

1. Stand up straight with your feet shoulder-width apart.
2. Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
3. Bend your upper body backwards, keeping your knees straight. Support your back with your hands.
4. Hold for 15 seconds.
5. Return slowly to your starting position.
6. Repeat 5 times.

Many of us have sedentary lifestyles. We spend too much time sitting around whether it’s working at a desk, in front of the TV, or looking down at our cell phones. These positions if held for long periods of time can lead to stiffness, pain, and tension.

Stretching can help work out that stiffness and/or tension and will help your body become more flexible and mobile. If you find that you are a little more stiff than usual, add stretching along with regular chiropractic adjustments to counteract some of these side effects and help maintain great health.

To learn more about the benefits of stretching and chiropractic care, don’t hesitate to contact us and schedule an appointment at your local Springfield, Missouri chiropractor. At 417 Spine, we are here to help you find a path to “Health That Comes Naturally.” Get moving, get active, get stretching, and start your chiropractic and stretching routine today.