Daily Spine Stretches

Daily Spine Stretches

Daily Spine Stretches

Daily Spine Stretches

May 22, 2023

Back pain is one of the most common physical ailments affecting adults today. Back pain may be minor or severe but even minor pain can cause interruptions to your daily life. Back pain can affect your daily movement, the activities you can complete, your sleep, and even your mental health. If you are suffering from symptoms like shooting, aching, or stabbing sensation in your back, pain radiating down your leg, and stiff movement, then you are dealing with back pain. Muscle strains, disc issues, and some diseases can cause back pain. When it comes to treating this issue, Integrated Health Solutions takes a whole body, holistic approach. Surgeries and medicines can cause unwanted side effects and a lot of downtime for healing. Before determining that is necessary our trained professionals start with techniques like chiropractic care, trigger point therapy, massage therapy, and more. One of the best things you can do to both prevent and treat back pain is daily stretches. 

Spinal Stretches For Back Pain

Specific spinal stretches can be really helpful to both relieve pain from back issues as well as to strengthen muscles and help prevent back pain from occurring. Try these stretches every day for more strength and less pain.

  • Chin-to-chest stretch– this stretch helps relieve tense upper back muscles. It can be done anywhere and is especially helpful for anyone who spends long hours sitting at a desk. First, check your posture. You will want to sit up straight with your spine aligned properly. Then, slowly tilt your head forward and down to meet your chest. Hold this position for approximately 5-10 seconds and then slowly release. You can repeat this stretch 3 to 5 times.
  • Knee to chest stretch– you will start this stretch by lying on your back on the floor with your legs bent and your feet flat on the ground. Begin by placing both hands behind one knee and gently pulling your bent leg towards your chest. This stretch loosens both the lower back and your glute muscles.
  • Bridge stretch– begin by laying on your back with your knees bent and feet flat on the ground. Slowly and gently lift your hips while keeping your feet and shoulders on the ground. Keep your back and glute muscles engaged and hold for five seconds then slowly lower back to the ground. This stretch helps your back, glutes, and hamstring muscles which assist your spine.
  • Cat-cow stretch– the cat cow stretch is a commonly used yoga technique that can help improve spine flexibility. You will begin on the ground on your hands and knees in a table shape, making sure your knees are hip-width apart. You will start by getting into cat pose by slowly arching your back and squeezing your belly up. Then follow the cat position with the cow pose where you will relax your stomach bringing your belly down and pushing your hips up. You can repeat this stretch 3 to 5 times. 

Call The Professionals

Back pain doesn’t have to be a staple of your everyday life. Our team at Integrated Health Solutions are trained back pain specialists. Call us today to see how we can help relieve your pain!

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