For people who experience it, lower back pain can be incredibly painful and debilitating. We recommend consulting one of our chiropractors at West Hartford Chiropractic for help in your pain management. In the meantime, we would like to share a few simple exercises you can perform to relieve some of the pain you are experiencing.
Knee to Chest Stretch
This stretch or exercise will help to lengthen the lower back and relieve the tension and pain that you are feeling.
- Begin by lying on the floor with knees bent and feet flat.
- Grab your lower left leg with both hands and interlace your fingers (or you can grab underneath the knee).
- Keep your right foot flat on the floor and pull your right knee up toward your chest until a slight stretch is felt in the lower back.
- Hold it there for roughly 30 to 60 seconds in a relaxed state.
- Return your legs to the starting position and repeat the steps with the right leg.
- Repeat three to four times for each leg.
Pelvic Tilt Exercise
This exercise is a very simple way to find relief from tight muscles in the lower back. It will also improve your flexibility.
- Begin in the same position as the knee to chest exercise, except your arms should be at your side this time.
- Push the pelvis toward the ceiling while tightening the butt and stomach muscles. This should push your lower back onto the floor.
- Hold this position for 5 to 10 seconds, and then slowly return to the initial position.
- Repeat 10 to 15 times, working up to more.
Schedule an Appointment at West Hartford Chiropractic
These simple exercises, along with a few others, can go a long way in helping to relieve lower back pain. However, regular adjustments can help as well, particularly if the pain is chronic. If you live in or around West Hartford and would like to learn more about our chiropractic services, call our team today at (860) 232-5556 or reach us through our website by using our online contact form.
