3 Often Neglected Exercises for Low Back Pain Relief | Chiropractor for Low Back Pain in Belmar, NJ
Hello, everyone! Dr. Jodi Kinney here, and today I’m excited to share some essential stretches focusing on both the core and the lower spine. Often, we concentrate on stretching the back, glutes, and hamstrings, which is vital, but equally important is the front of the body, which can sometimes be neglected.
Why Stretch the Front?
The muscles in the front help support and balance the stress we place on our backs. If the front is tight or weak, it can contribute to poor posture and increased back pain. Today, I’ll demonstrate three stretches that help harmonize the front support with the back, promoting a more balanced posture and reducing potential back pain.
Stretch 1: Low Cobra
This gentle stretch is perfect for beginners or those with severe back pain.
- Position: Lie face down on the floor.
- Movement: Gently push up onto the elbows, keeping them bent. This is a low cobra pose that starts to stretch the abdominal muscles lightly.
- Duration: Hold for 5-10 deep breaths, and repeat 3-4 times.
Stretch 2: Full Cobra (or Upward Facing Dog)
This stretch intensifies the extension, stretching the entire front of the body.
- Position: From the low cobra, straighten your arms, pushing your chest up and forward, while looking upwards.
- Effect: You should feel the stretch from the top of the abdominals down through the pelvis.
- Duration: Hold as in the low cobra, ensuring you breathe deeply to maximize the stretch.
Stretch 3: Psoas Muscle Stretch
The psoas is a deep core muscle that connects the lower spine to the upper leg, crucial for maintaining upright posture.
- Position: Kneel on one knee, like a lunge, with the back foot elevated on a sofa or a bed for support.
- Movement: Gently push the elevated knee downward to deepen the stretch along the front of the thigh and into the lower abdomen.
- Assistance: If possible, have someone help by pressing down on the back foot to enhance the stretch, or try to pull the foot towards the buttock to stretch independently.
- Duration: Hold for 5-10 deep breaths, focusing on relaxing into the stretch.
Stretching both the front and back of the body is crucial for overall spinal health and can significantly improve posture and reduce pain. If you’re experiencing persistent pain or stiffness, these stretches can offer relief and support your chiropractic care.
For more stretches and health tips, check back on my website, and don’t hesitate to visit our clinic for a personalized assessment and care plan. Remember, taking care of your spine is essential for a pain-free, active life. See you soon!
