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Chiropractor-Recommended Stretches for Back Pain

Chiropractor-Recommended Stretches for Back Pain
Back pain can be caused by tight back muscles. Tight back muscles are the result of the type of day-to-day activities one does. One of them can be having a desk job.

Here are some stretches to perform to relieve back tightness and pain.

Knees to chest

  1. Lie on your back.
  2. Bend your knees and place your feet flat on the floor.
  3. Pull your legs toward your chest by placing your hands on the back of your thighs.
  4. Hold for 20 seconds.

Supine twist

  1. Lie on your back.
  2. Bend your knees and place your feet flat on the floor.
  3. Rotate your hips to the left while lowering your legs down towards the floor. Make sure to keep your back flat on the floor.
  4. Hold for 20 seconds.

Prone bridging

  1. Lie on your stomach with holding your body up with your elbows.
  2. Strengthen your elbows so you feel your back extending.
  3. Keep straightening until you feel a stretch.
  4. Hold for 20 seconds

Supine abdominal

  1. Lie on your back.
  2. Bend your knees and place your feet flat on the floor.
  3. Tighten your ab muscles by pushing the small part of your back down into the floor.
  4. Hold for 10 seconds.

Supine butt lift

  1. Lie on your back.
  2. Bend your knees and place your feet flat on the floor.
  3. Slowly lift your buttocks up off the floor.
  4. Make sure to push down through your feet.
  5. Hold for 10 seconds.

Performing these stretches at home or the gym will be effective in reducing tightness in your back and alleviating pain-related symptoms.